2023 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 25 TO OCT 1)
Track Workout: You are running repetitions of 200m at 5k-Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. For specific chart click HERE.
Tempo: Monday is a 3 mile at tempo pace, you should finish this tempo knowing you could have run 1 more mile. Advanced II will close the last 2 miles of their long run at tempo pace. 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 6 miles Easy 3 miles Easy Rest 8 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 6 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown 3 miles Easy Rest 8 miles Long Run Rest 4 miles Easy 5 miles Easy Strength Train 1-2 mi Warmup 6 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown 3 miles Easy Rest 8 miles Long Run Rest 3 miles Tempo 5 miles Easy Strength Train 1-2 mi Warmup 8 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown 6 miles Easy 6 miles Easy 8 miles Long Run 6 miles Easy 3 miles Tempo 6 miles Easy 2 x :10 sprints Strength Train 1-2 mi Warmup 8 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown 7 miles Easy 6 miles Easy 10 miles Long Run w/ last 2mi @ Tempo 6 miles Easy 4 miles Run 3, Walk 1 Rest or Strength Train 6 miles Run 2, Walk 1 3 miles Run 2, Walk 1 Rest 8 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 25 TO OCT 1)
Track Workout: You are running repetitions of 200m at 5k-Mile pace, with 200m jog rest. These should be fast but not all-out. You should run even or negative splits. For specific chart click HERE.
Tempo: Monday is a 3 mile at tempo pace, you should finish this tempo knowing you could have run 1 more mile. Advanced II will close the last 2 miles of their long run at tempo 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 6 miles Easy Rest 3 miles Easy Rest 8 miles Long Run Rest 4 miles Easy Strength Train 1-2 mi Warmup 6 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown Rest 3 miles Easy Rest 8 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 6 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown 3 miles Easy 4 miles Easy Rest 8 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 8 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown 6 miles Easy 3 miles Tempo 6 miles Easy 8 miles Long Run Rest 6 miles Easy 2 x :10 sprints Strength Train 1-2 mi Warmup 8 x 200m @ 5k-1mi pace Equal Jog Rest 1-2 mi Cooldown 7 miles Easy 3 miles Tempo 6 miles Easy 8 miles Long Run w/ last 3mi @ MP Rest 4 miles Run 3, Walk 1 6 miles Run 2, Walk 1 Rest 3 miles Run 2, Walk 1 Rest 8 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
LOWER BODY UPPER BODY CORE
STRENGTH TRAINING WEEK 17
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
Leg Lifts: 2 x 15
Ab Twists: 2 x 30 sec
3
0 sec rest between sets
Hip Series
Step Up
Shoulder Taps
Body Weight Row Ab Twists
