2024 SUMMER MARATHON TRAINING: WEEK 8 (JULY 29 TO AUG4)
Track Workout: 1000m at 5k pace is a long interval at a high intensity. Push yourself on these intervals, but be sure you’re able to even split from rep to rep. For specific chart click HERE. Tempo: You are running 3 reps of 2miles at tempo pace. You should even split the first two reps and feel fresh enough to slightly negative split the final rep. 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
6mi @E
3mi @E + Strength
Rest
13mi @LR
Rest
4mi @E
Rest or Strength
1mi warm up 4x 1000m @5k Rest: 2:30-3:00 1mi cool down
4mi @E + Strength
Rest
13mi @LR
Rest
5mi @E
6mi @E + Strength
1-2mi warm up 5x 1000m @5k Rest: 2:30-3:00 1-2mi cool down
6mi @E + Strength
Rest
15mi @LR
Rest
2mi warm up 3x 2mi @TP Rest: 2:00 2mi cool down
6mi @E + Strength
2mi warm up 5x 1000m @5k Rest: 2:30-3:00 2mi cool down
6mi @E + Strength
6mi @E
17mi @LR
Rest
2mi warm up 3x 2mi @TP Rest: 2:00 2mi cool down
8mi @E+ 4x :07 sprints + Strength
2mi warm up 5x 1000m @5k Rest: 2:30-3:00 2mi cool down
8mi @E + Strength
6mi @E
17mi @LR
5mi or rest
3mi @Run 2, Walk 1
Rest or Strength
6mi @Run 4, Walk 1
3mi @Run 2, Walk 1 + Strength
Rest
13mi @Run 4, Walk 1
Rest
NOVICE II
INTERMEDIATE
ADVANCED
ADVANCED II
RUN/WALK