2023 SUMMER MARATHON TRAINING: WEEK 10 (AUG 7 TO 13)
Track Workout: 1000’s at 10k pace. These should feel comfortably fast. The goal is to run even or negative splits. For specific chart click HERE.
Tempo: This is the first workout at your goal marathon pace. This will be reasonably challenging. 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 7 miles Easy 4 miles Easy Strength Train Rest 15 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 4 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 15 miles Long Run Rest 6 miles Easy 7 miles Easy Strength Train 1-2 mi Warmup 5 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train Rest 17 miles Long Run Rest 7 miles @ MP 5 miles Easy Strength Train 1-2 mi Warmup 6 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 8 miles Easy 18 miles Long Run Rest 7 miles @ MP 8 miles Easy 3 x :11 sprints Strength Train 1-2 mi Warmup 6 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 8 miles Easy 18 miles Long Run Rest 3 miles Run 3, Walk 1 Rest or Strength Train 7 miles Run 3, Walk 1 4 miles Run 2, Walk 1 Strength Train Rest 15 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
Sunday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 10 (AUG 7 TO 13)
Track Workout: 1000’s at 10k pace. These should feel comfortably fast. The goal is to run even or negative splits. For specific chart click HERE.
Tempo: This is the first workout at your goal marathon pace. This will be reasonably challenging. 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 7 miles Easy Rest or Strength Train 4 miles Easy Rest 15 miles Long Run Rest 3 miles Easy Strength Train 1-2 mi Warmup 4 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown Rest or Strength Train 4 miles Easy Rest 15 miles Long Run Rest 7 miles Easy Strength Train 1-2 mi Warmup 5 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 6 miles Easy Rest 17 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 6 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 7 miles @ MP 8 miles Easy 18 miles Long Run Rest 8 miles Easy 3 x :11 sprints Strength Train 1-2 mi Warmup 6 x 1000m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy 7 miles @ MP 8 miles Easy 18 miles Long Run Rest 3 miles Run 3, Walk 1 Strength Train 7 miles Run 3, Walk 1 Rest or Strength Train 4 miles Run 2, Walk 1 Rest 15 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
