2023 SUMMER MARATHON TRAINING: WEEK 4 (JUNE 26 TO JULY 2)
Track Workout: You are running “Yasso 800’s.” These are based on your goal marathon pace. A 4 hour marathon will run their “Yasso 800’s” in 4 minutes. A 3 hour marathoner will run theirs in 3 minutes. For specific chart click HERE.
Tempo: This is a continuous tempo run. These miles should be as fast or slightly slower than what you averaged last week. You should finish this workout knowing you could have run one more mile. For your specific tempo pace you can reference the pace chart HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3 miles Easy Rest or Strength Train 4 miles Easy 3 miles Easy Strength Train Rest 9 miles Long Run Rest 3 miles Easy Rest or Strength Train 1-2 mi Warmup 6 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 9 miles Long Run Rest 4 miles Easy 5 miles Easy Strength Train 1-2 mi Warmup 6 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train Rest 11 miles Long Run Rest 3 miles Tempo 6 miles Easy Strength Train 1-2 mi Warmup 8 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 6 miles Easy 13 miles Long Run Rest 3 miles Tempo 7 miles Easy 5 x :05 sprints Strength Train 1-2 mi Warmup 8 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 6 miles Easy 13 miles Long Run Rest 3 miles Run 2, Walk 1 Rest or Strength Train 4 miles Run 2, Walk 1 3 miles Run 2, Walk 1 Strength Train Rest 9 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
ADVANCED II
2023 SUMMER MARATHON TRAINING: WEEK 4 (JUNE 26 TO JULY 2)
Track Workout: You are running “Yasso 800’s.” These are based on your goal marathon pace. A 4 hour marathon will run their “Yasso 800’s” in 4 minutes. A 3 hour marathoner will run theirs in 3 minutes. For specific chart click HERE.
Tempo: This is a continuous tempo run. These miles should be as fast or slightly slower than what you averaged last week. You should finish this workout knowing you could have run one more mile. For your specific tempo pace you can reference the pace chart HERE.
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 3 miles Easy Strength Train 4 miles Easy Rest or Strength Train 3 miles Easy Rest 9 miles Long Run Rest 3 miles Easy Strength Train 1-2 mi Warmup 6 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown Rest or Strength Train 3 miles Easy Rest 9 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 6 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 4 miles Easy Rest 11 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 8 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 3 miles Tempo 6 miles Easy 13 miles Long Run Rest 7 miles Easy 5 x :05 sprints Strength Train 1-2 mi Warmup 8 x 800m Yasso Format 2-3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 3 miles Tempo 6 miles Easy 13 miles Long Run Rest 3 miles Run 2, Walk 1 Strength Train 4 miles Run 2, Walk 1 Rest or Strength Train 3 miles Run 2, Walk 1 Rest 9 miles Run 4, Walk 1
Sunday Long Run Plan
STRENGTH TRAINING WEEK 4
WARM UP
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg)
Jumping Jacks (30 sec)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Lateral Shuffle (30 sec)
LOWER BODY
UPPER BODY CORE
Complete sequence once
Step Ups
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps
Intermediate: 2 x 12-15 reps
Advanced: 2 x 15-20 reps
Advanced II: 2 x 15-20 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 15-20 reps
Advanced II: 2 x 15-20 reps
1 min rest between sets
Plank: 2 x 60 sec/side
Ab Twists: 2 x 45 sec
Supermans: 2 x 30 reps
30 sec rest between sets
Cone Touch Matrix
Lateral L nge
Plank Pushup
Dips
Body Weight Rows
Plank x 3 Directions
Ab Twists
Supermans
