2023 SUMMER MARATHON TRAINING: WEEK 5 (JULY 3 TO 9)
Track Workout: Reps of 800’s then reps of 400’s. Run the 800’s at 5k pace, these should be evenly split. For the 400’s you should target your mile pace, you should push yourself to negative split the last 2-3 400’s. For specific chart click HERE.
Tempo: You are running 4 x 1 Mile at a tempo pace with 1-2:00 rest. You should feel fast yet comfortable. Finish this workout knowing you could have done one more. It’s ok for these to be the same pace as you ran last week. 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 5 miles Easy 3 miles Easy Strength Train Rest 10 miles Long Run Rest 3 miles Easy Rest or Strength Train 1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 10 miles Long Run Rest 4 miles Easy 6 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 12 miles Long Run Rest 4 x 1mi Tempo 1-2 min rest 6 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 7 miles Easy 14 miles Long Run Rest 4 x 1mi Tempo 1-2 min rest 7 miles Easy 5 x :05 sprints Strength Train 1-2 mi Warmup 3 x 800m, 5 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 7 miles Easy 14 miles Long Run Rest 3 miles Run 2, Walk 1 Rest or Strength Train 5 miles Run 2, Walk 1 3 miles Run 2, Walk 1 Strength Train Rest 10 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 5 (JULY 3 TO 9)
Track Workout: Reps of 800’s then reps of 400’s. Run the 800’s at 5k pace, these should be evenly split. For the 400’s you should target your mile pace, you should push yourself to negative split the last 2-3 400’s. For specific chart click HERE.
Tempo: You are running 4 x 1 Mile at a tempo pace with 1-2:00 rest. You should feel fast yet comfortable. Finish this workout knowing you could have done one more. It’s ok for these to be the same pace as you ran last week. For your specific tempo pace you can reference the pace chart HERE.
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 3 miles Easy Strength Train 5 miles Easy Rest or Strength Train 3 miles Easy Rest 10 miles Long Run Rest 3 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown Rest or Strength Train 3 miles Easy Rest 10 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train 4 miles Easy Rest 12 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 4 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 4 x 1mi Tempo 1-2 min rest 7 miles Easy 14 miles Long Run Rest 7 miles Easy 5 x :05 sprints Strength Train 1-2 mi Warmup 3 x 800m, 5 x 400m @ 5k-1mi pace 3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 4 x 1mi Tempo 1-2 min rest 7 miles Easy 14 miles Long Run Rest 3 miles Run 2, Walk 1 Strength Train 5 miles Run 2, Walk 1 Rest or Strength Train 3 miles Run 2, Walk 1 Rest 10 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 5
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
BODY CORE
Complete sequence once
Drop Squats
NOVICE I
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
Dead Bugs
Plank: 2 x 60 sec/side
Leg Lifts: 2 x 45 sec
Dead Bugs: 2 x 30 sec
30 sec rest between sets
UPPER
Walking Toe Touch
Reverse Lunge
Shoulder Taps
Push Ups
Body Weight Rows
L Lift
