2023 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 18 TO 24)
Track Workout: You will start with reps of 1000m’s at tempo pace, then 400m’s at 1 mile pace. You should even split the 1000’s. The 400’s should be negatively split, trying to run slightly faster after each rep. For specific chart click HERE.
Tempo: Advance II will finish the last 3 miles of their long run at marathon pace. 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 4 miles Easy or Rest Rest or Strength Train 8 miles Easy 4 miles Easy Rest 12 miles Long Run Rest 4 miles Easy or Rest Rest or Strength Train 1-2 mi Warmup 3 x 1000m @ Tempo, 3 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Rest 12 miles Long Run Rest 5 miles Easy or Rest 6 miles Easy Strength Train 1-2 mi Warmup 3 x 1000m @ Tempo, 3 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Rest 12 miles Long Run Rest 3-6 miles Easy or Rest 6 miles Easy Strength Train 1-2 mi Warmup 4 x 1000m @ Tempo, 4 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy 6 miles Easy 12 miles Long Run 6 miles Easy 3-6 miles Easy or Rest 7 miles Easy 2 x :10 sprints Strength Train 1-2 mi Warmup 4 x 1000m @ Tempo, 4 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy 6 miles Easy 13 miles Long Run w/ last 3mi @ MP 6 miles Easy 4 miles Run 4, Walk 1 Rest or Strength Train 8 miles Run 3, Walk 1 4 miles Run 2, Walk 1 Rest 12 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 18 TO 24)
Track Workout: You will start with reps of 1000m’s at tempo pace, then 400m’s at 1 mile pace. You should even split the 1000’s. The 400’s should be negatively split, trying to run slightly faster after each rep. For specific chart click HERE.
Tempo: Advance II will finish the last 3 miles of their long run at marathon pace. 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 4 miles Easy Rest 12 miles Long Run Rest 4 miles Easy Strength Train 1-2 mi Warmup 3 x 1000m @ Tempo, 3 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown Rest 4 miles Easy Rest 12 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 3 x 1000m @ Tempo, 3 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy 5 miles Easy Rest 12 miles Long Run 0 - 6 miles Easy 6 miles Easy Strength Train 1-2 mi Warmup 4 x 1000m @ Tempo, 4 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown 6 miles Easy 6 miles Easy 6 miles Easy 12 miles Long Run 0 - 6 miles Easy 7 miles Easy 2 x :10 sprints Strength Train 1-2 mi Warmup 4 x 1000m @ Tempo, 4 x 400m @ 1mi pace 2-3 min Rest 1-2 mi Cooldown 8 miles Easy 6 miles Easy 6 miles Easy 12 miles Long Run w/ last 3mi @ MP Rest 4 miles Run 4, Walk 1 8 miles Run 3, Walk 1 Rest 4 miles Run 2, Walk 1 Rest 12 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 16
WARM UP
Jumping Jacks (60 sec)
A-Skip (30 sec)
NOVICE I
High Knees (30 sec)
Butt Kicks (30 sec)
Carioca (10 Cross Over Steps each direction)
Complete sequence once
STRETCHING
Quad Stretch (15-30 sec)
Hamstring Stretch (15-30 sec)
NOVICE I
Downward Dog (15-30 sec)
IT Band Stretch (15-30 sec)
Complete sequence once after strength training and/or runs
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 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
Plank x3 Directions: 60 sec/side
V-Sits: 2 x 15
Ab Twists: 2 x 30 sec
30 sec rest between sets
LOWER BODY UPPER BODY CORE
Single Leg Cone Touch
Hip Series
Single Leg Hip Bridge
Push Ups
Dips
Body Weight Row
Plank x 3 Directions
V-Sits
Ab Twists
