2024 SUMMER MARATHON TRAINING: WEEK 6 (JULY 15 TO 21)
Track Workout: Reps of 600m at 5k pace. Your goal should be to even split these reps. For specific chart click HERE. Tempo: This is a continuous tempo run. These miles should be at or slightly slower then what you averaged last week. You should finish this workout knowing you could have run one more mile. Advance II will close the last 3 miles of their long run at marathon pace. For your specific tempo pace you can reference the pace chart HERE. Saturday Long Run Plan
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
3mi @E
Rest or Strength
5mi @E
3mi @E + Strength
Rest
7mi @LR
Rest
3mi @E
Rest or Strength
1mi warm up 4-5x 600m @5k Rest: 2:00-3:00 1mi cool down
3mi @E + Strength
Rest
7mi @LR
Rest
4mi @E
6mi @E + Strength
1-2mi warm up 5-6x 600m @5k Rest: 2:00-3:00 1-2mi cool down
4mi @E + Strength
Rest
10 mi @ LR
Rest
ADVANCED
2mi warm up 5mi @TP 2mi cool down
6mi @E + Strength
2mi warm up 8x 600m @5k Rest: 2:00-3:00 2mi cool down
4mi @E + Strength
5mi @E
12mi @LR
Rest
ADVANCED II
2mi warm up 5mi @TP 2mi cool down
8mi @E+ 5x :05 sprints + Strength
2mi warm up 8x 600m @5k Rest: 2:00-3:00 2mi cool down
7mi @E + Strength
5mi @E
12mi @LR w/ last 3mi @MP
4mi or rest
3mi @Run 2, Walk 1
Rest or Strength
5mi @Run 4, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
7mi @Run 4, Walk 1
Rest
NOVICE I
NOVICE II
INTERMEDIATE
RUN/WALK