2024 SUMMER MARATHON TRAINING: WEEK 5 (JULY 8 TO 14)
Track Workout: Reps of 400m at 5k pace. The rest is short, so keep the first several reps under control. Once you reach the end of the workout you can attempt to negative split. For specific chart click HERE. Tempo: You are running a continuous 4 miles at a tempo pace. You should feel fast yet comfortable. Finish this workout knowing you could have done one more mile. For your specific tempo pace you can reference the pace chart HERE. Saturday Long Run Plan
NOVICE I
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3mi @E
Rest or Strength
5mi @E
3mi @E + Strength
Rest
10mi @LR
Rest
3mi @E
Rest or Strength
1mi warm up 8-10x 400m @5k Rest: 1:15-2:00 1mi cool down
3mi @E + Strength
Rest
10mi @LR
Rest
4mi @E
5mi @E + Strength
1-2mi warm up 12x 400m @5k Rest: 1:15-2:00 1mi cool down
5mi @E + Strength
Rest
12mi @LR
Rest
2mi warm up 4mi @TP 2mi cool down
6mi @E + Strength
2mi warm up 15x 400m @5k Rest: 1:15-2:00 2mi cool down
6mi @E + Strength
7mi @E
14mi @LR
Rest
2mi warm up 4mi @TP 2mi cool down
7mi @E+ 5x :05 sprints + Strength
2mi warm up 15x 400m @5k Rest: 1:15-2:00 2mi cool down
8mi @E + Strength
7mi @E
14mi @LR
4mi or rest
3mi @Run 2, Walk 1
Rest or Strength
5mi @Run 2, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
10mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK