2023 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 19 TO 25)
Track Workout: You are running repetitions of 600m at 5k-Mile pace, with 3:00 rest. You should run even or negative splits. More experienced runners can turn the rest into walk/jog rest. Reference specific split chart HERE.
Tempo: You are running 3 x 1 Mile at a tempo pace with 1-2:00 rest. You should feel fast yet comfortable. Finish this workout knowing you could have done one more. Faster runners can use the shorter end of the recommended rest. 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
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3 miles Easy Rest or Strength Train 4 miles Easy 3 miles Easy Strength Train Rest 5 miles Long Run Rest 3 miles Easy Rest or Strength Train 1-2 mi Warmup 6 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 5 miles Long Run Rest 4 miles Easy 5 miles Easy Strength Train 1-2 mi Warmup 8 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 7 miles Long Run Rest 3 x 1 mile Tempo 1-2 min rest 6 miles Easy Strength Train 1-2 mi Warmup 10 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 5 miles Easy 9 miles Long Run Rest 3 x 1 mile Tempo 1-2 min rest 7 miles Easy 6 x :03 sprints Strength Train 1-2 mi Warmup 10 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 7 miles Easy Strength Train 5 miles Easy 9 miles Long run w/ last 3mi @ MP Rest 3 miles Run 2, Walk 1 Rest or Strength Train 4 miles Run 2, Walk 1 3 miles Run 2, Walk 1 Strength Train Rest 5 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 19 TO 25)
Track Workout: You are running repetitions of 600m at 5k-Mile pace, with 3:00 rest. You should run even or negative splits. More experienced runners can turn the rest into walk/jog rest. Reference specific split chart HERE.
Tempo: You are running 3 x 1 Mile at a tempo pace with 1-2:00 rest. You should feel fast yet comfortable. Finish this workout knowing you could have done one more. Faster runners can use the shorter end of the recommended rest. 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
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 3 miles Easy Strength Train 4 miles Easy Rest or Strength Train 3 miles Easy Rest 5 miles Long Run Rest 3 miles Easy Strength Train 1-2 mi Warmup 6 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown Rest or Strength Train 3 miles Easy Rest 5 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 8 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 3 miles Easy Strength Train 4 miles Easy Rest 7 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 10 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 3 x 1 mile Tempo 1-2 min rest 5 miles Easy 9 miles Long Run Rest 7 miles Easy 6 x :03 sprints Strength Train 1-2 mi Warmup 10 x 600m @ 5k-1mi pace 3min Rest 1-2 mi Cooldown 7 miles Easy Strength Train 3 x 1 mile Tempo 1-2 min rest 5 miles Easy 9 miles Long run w/ last 3mi @ MP Rest 3 miles Run 2, Walk 1 Strength Train 4 miles Run 2, Walk 1 Rest or Strength Train 4 miles Run 2, Walk 1 Rest 5 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 3
WARM UP
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
LOWER BODY
UPPER BODY CORE
Complete sequence once
Run/Walk: 2 x 8-10 reps
Novice I & II: 2 x 8-10 reps
Intermediate: 2 x 10-12 reps
Advanced: 2 x 12-15 reps
Advanced II: 2 x 12-15 reps
1 min rest between sets
Run/Walk: 2 x 8-10 reps
Novice I & II: 2 x 8-10 reps
Intermediate: 2 x 10-12 reps
Advanced: 2 x 12-15 reps
Advanced II: 2 x 12-15 reps
1 min rest between sets
Dead Bugs: 2 x 30-45 sec
Elbow To Knee: 2 x 10-15 reps
Leg Lifts: 2 x 10-15 reps
30 sec rest between sets
Reverse Lunge
Cone Touch Matrix
Hip Series
Push Ups
Dips
Body Weight Rows
Dead Bugs
Elbow To Knee
Leg Lifts
