NOVICE II
2023 SUMMER MARATHON TRAINING: WEEK 18 (OCT 2 TO 8)
Track Workout: Run 3 reps of 1 mile at marathon pace with 2:00 rest. This should be an easy workout just to rev the engine before race day. For specific chart click HERE.
ADVANCED II
NOVICE
INTERMEDIATE ADVANCED RUN/WALK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3 miles Easy Rest 4 miles Easy 3 miles Easy Rest Rest Race 3 miles Easy Rest 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown 3 miles Easy Rest Rest Race 3 miles Easy 4 miles Easy 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown 3 miles Easy Rest Rest Race 4 miles Easy 5 miles Easy 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown 5 miles Easy Rest Rest Race 4 miles Easy 5 miles Easy 2 x :8 sprints Strength Train 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown 5 miles Easy Rest Rest Race 3 miles Run 2, Walk 1 Rest 4 miles Run 2, Walk 1 3 miles Run 2, Walk 1 Rest Rest Race
Saturday Long Run Plan
NOVICE NOVICE II
2023 SUMMER MARATHON TRAINING: WEEK 18 (OCT 2 TO 8)
Track Workout: Run 3 reps of 1 mile at marathon pace with 2:00 rest. This should be an easy workout just to rev the engine before race day. For specific chart click HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 3 miles Easy 4 miles Easy Rest 3 miles Easy Rest Race Rest 3 miles Easy 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown Rest 3 miles Easy Rest Race Rest 4 miles Easy 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown 3 miles Easy 3 miles Easy Rest Race Rest 5 miles Easy 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown 5 miles Easy 4 miles Easy Rest Race Rest 5 miles Easy 2 x :8 sprints Strength Train 1-2 mi Warmup 3 x 1mi @ MP 2 min Rest 1-2 mi Cooldown 5 miles Easy 4 miles Easy Rest Race Rest 3 miles Run 2, Walk 1 4 miles Run 2, Walk 1 Rest 3 miles Run 2, Walk 1 Rest Race
INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan