2023 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 11 TO 17)
Track Workout: You will start with reps of 1200m’s at tempo pace, then 600m’s at 5k pace. Focus on even splitting. This is a challenging training week, so don’t run faster than you need to in order to hit pace. For specific chart click HERE.
Tempo: 2 sets of 5 miles. This is a hard workout. You should run this workout in your race shoes. For the last set, you should practice your race fueling. For your specific tempo pace you can reference the pace chart HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 6 miles Easy Rest or Strength Train 9 miles Easy 5 miles Easy Rest Rest R2R 20 Miler 7 miles Easy Rest or Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Rest Rest R2R 20 Miler 7 miles Easy 8 miles Easy Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 7 miles Easy Rest Rest R2R 20 Miler 2 x 5 miles @ MP 5 min rest 7 miles Easy Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Rest Rest R2R 20 Miler 2 x 5 miles @ MP 5 min rest 5 miles Easy 2 x :13 sprints Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 7 miles Easy Rest Rest R2R 20 Miler 6 miles Run 4, Walk 1 Rest or Strength Train 9 miles Run 4, Walk 1 5 miles Run 2, Walk 1 Strength Train Rest Rest R2R 20 Miler
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
Sunday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 11 TO 17)
Track Workout: You will start with reps of 1200m’s at tempo pace, then 600m’s at 5k pace. Focus on even splitting. This is a challenging training week, so don’t run faster than you need to in order to hit pace. For specific chart click HERE.
Tempo: 2 sets of 5 miles. This is a hard workout. You should run this workout in your race shoes. For the last set, you should practice your race fueling. For your specific tempo pace you can reference the pace chart HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 6 miles Easy Strength Train 9 miles Easy Rest 5 miles Easy Rest R2R 20 Miler Rest 7 miles Easy Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown Rest 6 miles Easy Rest R2R 20 Miler Rest 8 miles Easy Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 7 miles Easy 7 miles Easy Rest R2R 20 Miler Rest 7 miles Easy Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy 2 x 5 miles @ MP 5 min rest Rest R2R 20 Miler Rest 5 miles Easy 2 x :13 sprints Strength Train 1-2 mi Warmup 3 x 1200m @ Tempo, 2 x 600m @ 5k pace 2-3 min Rest 1-2 mi Cooldown 7 miles Easy 2 x 5 miles @ MP 5 min rest Rest R2R 20 Miler Rest 6 miles Run 4, Walk 1 9 miles Run 4, Walk 1 Rest 5 miles Run 2, Walk 3 Rest R2R 20 Miler
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
STRENGTH TRAINING WEEK 15
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 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
Shoulder Taps: 60 sec
Dead Bugs: 2 x 15 reps
V-Sits: 2 x 20 reps
30 sec rest between sets
WARM UP LOWER BODY UPPER BODY CORE Step Ups Si l L C T h Hip Series Pl k P h U
Weight Row Shoulder Taps D d B V Sit
Body
