2023 SUMMER MARATHON TRAINING: WEEK 13 (AUG 28 TO SEPT 3)
Track Workout: This is a challenging ladder starting at 400m, building up to 1000m, and bringing it back down to 400m. Keep the first 3 reps under control. The 400’s should be at mile pace, the 1000m should be at 10k pace. For specific chart click HERE.
Tempo: 3 x 3 miles at marathon pace with 3 minutes rest in between. Consider fueling at some point during this workout. 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 9 miles Easy 5 miles Easy Strength Train Rest 18 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 20 miles Long Run Rest 7 miles Easy 8 miles Easy Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train Rest 20 miles Long Run Rest 3 x 3 miles @ MP 3 min rest 6 miles Easy Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown 7 miles Easy Strength Train 6 miles Easy 20 miles Long Run Rest 3 x 3 miles @ MP 3 min rest 9 miles Easy 2 x :13 sprints Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown 9 miles Easy Strength Train 6 miles Easy 22 miles Long Run Rest 4 miles Run 4, Walk 1 Rest or Strength Train 9 miles Run 4, Walk 1 5 miles Run 2, Walk 1 Strength Train Rest 18 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 13 (AUG 28 TO SEPT 3)
Track Workout: This is a challenging ladder starting at 400m, building up to 1000m, and bringing it back down to 400m. Keep the first 3 reps under control. The 400’s should be at mile pace, the 1000m should be at 10k pace. For specific chart click HERE.
Tempo: 3 x 3 miles at marathon pace with 3 minutes rest in between. Consider fueling at some point during this workout. 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 9 miles Easy Rest or Strength Train 5 miles Easy Rest 18 miles Long Run Rest 4 miles Easy Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown Rest or Strength Train 5 miles Easy Rest 20 miles Long Run Rest 8 miles Easy Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 7 miles Easy Rest 20 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown 7 miles Easy Strength Train 3 x 3 miles @ MP 3 min rest 6 miles Easy 20 miles Long Run Rest 9 miles Easy 2 x :13 sprints Strength Train 1-2 mi Warmup 400m, 600, 800, 1000, 800, 600, 400 @ 10k-1mi pace 3 min Rest 1-2 mi Cooldown 9 miles Easy Strength Train 3 x 3 miles @ MP 3 min rest 6 miles Easy 22 miles Long Run Rest 4 miles Run 4, Walk 1 Strength Train 9 miles Run 4, Walk 1 Rest or Strength Train 5 miles Run 2, Walk 1 Rest 18 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 13
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
NOVICE
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 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
