2023 SUMMER MARATHON TRAINING: WEEK 12 (AUG 21 TO 27)
Track Workout: A traditional speed ladder. Start at tempo pace for the 1600m, 10k for the 1200m, 5k pace for the 800m, and mile pace for the 400’s. For specific chart click HERE.
Tempo: There is a step back in Monday's tempo. Advance II has the last 3 miles of their long run being done at marathon pace. It’s recommended that you take your race fuel at mile 11 to practice race pace on a full stomach. For your specific tempo pace you can reference the pace chart HERE.
NOVICE
INTERMEDIATE ADVANCED RUN/WALK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4 miles Easy Rest or Strength Train 8 miles Easy 5 miles Easy Strength Train Rest 12 miles Long Run Rest 5 miles Easy Rest or Strength Train 1-2 mi Warmup 1600m, 1200, 800, 400 @ Tempo-5k pace 3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 12 miles Long Run Rest 5 miles Easy 6 miles Easy Strength Train 1-2 mi Warmup 1600m, 1200, 800, 400 @ Tempo-5k pace 3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 14 miles Long Run Rest 6 miles @ MP 5 miles Easy Strength Train 1-2 mi Warmup 2 sets (1600m, 1200, 800, 400) @ Tempo-5k pace. 3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 8 miles Easy 14 miles Long Run Rest 6 miles @ MP 8 miles Easy 3 x :11 sprints Strength Train 1-2 mi Warmup 2 sets (1600m, 1200, 800, 400) @ Tempo-5k pace. 3 min Rest 1-2 mi Cooldown 9 miles Easy Strength Train 8 miles Easy 14 miles Long Run w/ last 3mi @ MP Rest 4 miles Run 4, Walk 1 Rest or Strength Train 8 miles Run 4, Walk 1 5 miles Run 2, Walk 1 Strength Train Rest 12 miles Run 4, Walk 1 Rest
NOVICE
II
ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 12 (AUG 21 TO 27)
Track Workout: A traditional speed ladder. Start at tempo pace for the 1600m, 10k for the 1200m, 5k pace for the 800m, and mile pace for the 400’s. For specific chart click HERE.
Tempo: There is a step back in Monday's tempo. Advance II has the last 3 miles of their long run being done at marathon pace. It’s recommended that you take your race fuel at mile 11 to practice race pace on a full stomach. For your specific tempo pace you can reference the pace chart HERE.
RUN/WALK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 4 miles Easy Strength Train 8 miles Easy Rest or Strength Train 5 miles Easy Rest 12 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 1600m, 1200, 800, 400 @ Tempo-5k pace 3 min Rest 1-2 mi Cooldown Rest or Strength Train 5 miles Easy Rest 12 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 1600m, 1200, 800, 400 @ Tempo-5k pace 3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train 5 miles Easy Rest 14 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 2 sets (1600m, 1200, 800, 400) @ Tempo-5k pace. 3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 6 miles @ MP 8 miles Easy 14 miles Long Run Rest 8 miles Easy 3 x :11 sprints Strength Train 1-2 mi Warmup 2 sets (1600m, 1200, 800, 400) @ Tempo-5k pace. 3 min Rest 1-2 mi Cooldown 9 miles Easy Strength Train 6 miles @ MP 8 miles Easy 14 miles Long Run w/ last 3mi @ MP Rest 4 miles Run 4, Walk 1 Strength Train 8 miles Run 4, Walk 1 Rest or Strength Train 5 miles Run 2, Walk 1 Rest 12 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED
ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 12
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)
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
Novice I & II: 2 x 10-12 reps
Intermediate: 2 x 10-12 reps
Advanced: 2 x 10-12 reps
Advanced II: 2 x 10-12 reps
1 min rest between sets
Plank x3 Directions: 60 sec/side
Elbow To Knee: 2 x 15
Superman: 2 x 20
30 sec rest between sets
UP LOWER BODY UPPER BODY CORE Hip
l h
WARM
Series
Hip Bridge
Body Weight Row Superman
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