2023 SUMMER MARATHON TRAINING: WEEK 11 (AUG 14 TO 20)
Track Workout: Reps of 1200’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible. Do not worry about finishing fast if you are consistent. For specific chart click HERE.
Tempo: 4 reps of 2 miles, focus on dialing in marathon pace. Consider taking your race fuel after your 3rd rep so you can practice race pace with a “full stomach.” For your specific tempo pace you can reference the pace chart HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4 miles Easy Rest or Strength Train 8 miles Easy 4 miles Easy Strength Train Rest 16 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 4 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 16 miles Long Run Rest 6 miles Easy 7 miles Easy Strength Train 1-2 mi Warmup 5 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train Rest 18 miles Long Run Rest 4 x 2 miles @ MP 2-3 min rest 7 miles Easy Strength Train 1-2 mi Warmup 6 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 6 miles Easy 20 miles Long Run Rest 4 x 2 miles @ MP 2-3 min rest 8 miles Easy 3 x :11 sprints Strength Train 1-2 mi Warmup 6 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 6 miles Easy 20 miles Long Run Rest 4 miles Run 3, Walk 1 Rest or Strength Train 8 miles Run 4, Walk 1 4 miles Run 2, Walk 1 Strength Train Rest 16 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 11 (AUG 14 TO 20)
Track Workout: Reps of 1200’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible. Do not worry about finishing fast if you are consistent. For specific chart click HERE.
Tempo: 4 reps of 2 miles, focus on dialing in marathon pace. Consider taking your race fuel after your 3rd rep so you can practice race pace with a “full stomach.” For your specific tempo pace you can reference the pace chart HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 4 miles Easy Strength Train 8 miles Easy Rest or Strength Train 4 miles Easy Rest 16 miles Long Run Rest 4 miles Easy Strength Train 1-2 mi Warmup 4 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown Rest or Strength Train 4 miles Easy Rest 16 miles Long Run Rest 7 miles Easy Strength Train 1-2 mi Warmup 5 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 6 miles Easy Rest 18 miles Long Run Rest 7 miles Easy Strength Train 1-2 mi Warmup 6 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 4 x 2 miles @ MP 2-3 min rest 6 miles Easy 20 miles Long Run Rest 8 miles Easy 3 x :11 sprints Strength Train 1-2 mi Warmup 6 x 1200m @ 10k pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy 4 x 2 miles @ MP 2-3 min rest 6 miles Easy 20 miles Long Run Rest 3 miles Run 3, Walk 1 Strength Train 8 miles Run 4, Walk 1 Rest or Strength Train 4 miles Run 2, Walk 1 Rest 16 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 11
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg)
Leg Pull Back (10 each leg)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Carioca (10 Cross Over Steps each direction)
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps
Intermediate: 2 x 12-15 reps
Advanced: 2 x 15-20 reps
Advanced II: 2 x 15-20 reps
1 min rest between sets
Run/Walk: 2 x 12-15 reps
Novice I & II: 2 x 12-15 reps
Intermediate: 2 x 15-20 reps
Advanced: 3 x 15-20 reps
Advanced II: 3 x 15-20 reps
1 min rest between sets
