2023 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 4 TO 10)
Track Workout: You will start with reps of 1 mile at a tempo pace. After completing the tempo miles you will run reps of 400m. Stay steady and even split the miles. For the 400’s target 5k pace. You are free to negatively split the 400’s. For specific chart click HERE.
Tempo: 8 miles at marathon pace. You should practice race fueling midway through this tempo. For your specific tempo pace you can reference the pace chart HERE.
RUN/WALK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 5 miles Easy Rest or Strength Train 9 miles Easy 5 miles Easy Strength Train Rest 14 miles Long Run Rest 6 miles Easy Rest or Strength Train 1-2 mi Warmup 2 x 1mi @ Tempo, 2 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 14 miles Long Run Rest 7 miles Easy 8 miles Easy Strength Train 1-2 mi Warmup 2 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 14 miles Long Run Rest 8 miles @ MP 5 miles Easy Strength Train 1-2 mi Warmup 3 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 6 miles Easy 14 miles Long Run Rest 8 miles @ MP 8 miles Easy 2 x :13 sprints Strength Train 1-2 mi Warmup 3 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 6 miles Easy 14 miles Long Run Rest 5 miles Run 4, Walk 1 Rest or Strength Train 9 miles Run 4, Walk 1 5 miles Run 2, Walk 1 Strength Train Rest 14 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED
ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 4 TO 10)
Track Workout: You will start with reps of 1 mile at a tempo pace. After completing the tempo miles you will run reps of 400m. Stay steady and even split the miles. For the 400’s target 5k pace. You are free to negatively split the 400’s. For specific chart click HERE.
Tempo: 8 miles at marathon pace. You should practice race fueling midway through this tempo. For your specific tempo pace you can reference the pace chart HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 5 miles Easy Strength Train 9 miles Easy Rest or Strength Train 5 miles Easy Rest 14 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 2 x 1mi @ Tempo, 2 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown Rest or Strength Train 5 miles Easy Rest 14 miles Long Run Rest 8 miles Easy Strength Train 1-2 mi Warmup 2 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 7 miles Easy Rest 14 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 3 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 8 miles @ MP 6 miles Easy 14 miles Long Run Rest 8 miles Easy 2 x :13 sprints Strength Train 1-2 mi Warmup 3 x 1mi @ Tempo, 4 x 400m @ 5k pace 2 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 8 miles @ MP 6 miles Easy 14 miles Long Run Rest 5 miles Run 4, Walk 1 Strength Train 9 miles Run 4, Walk 1 Rest or Strength Train 5 miles Run 2, Walk 1 Rest 14 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 14
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
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 10-12 reps
Advanced II: 2 x 10-12 reps
1 min rest between sets
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps
Intermediate: 2 x 12-15 reps
Advanced: 2 x 12-15 reps
Advanced II: 2 x 12-15 reps
1 min rest between sets
Plank x3 Directions: 60 sec/side
Elbow To Knee: 2 x 10
Leg Lifts: 2 x 20
30 sec rest between sets
LOWER BODY UPPER BODY CORE Hip Rotations
NOVICE I WARM UP
Hip Bridge
Body Weight Row
Si l L C T h
