2023 SUMMER MARATHON TRAINING: WEEK 6 (JULY 10 TO 16)
Track Workout: Reps of 800, 600, and 200’s. You should run the 800’s at 5k pace. As you move into the 600’s you should be slightly slower then mile pace. For the 200’s you should be considerably faster then mile pace. For specific chart click HERE.
Tempo: This is a continuous tempo run. These miles should be as fast or slightly slower then what you averaged last week. You should finish this workout knowing you could have run one more mile. Advance II will close 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 3 miles Easy Rest or Strength Train 5 miles Easy 3 miles Easy Strength Train Rest 7 miles Long Run Rest 3 miles Easy Rest or Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 7 miles Long Run Rest 5 miles Easy 6 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 10 miles Long Run Rest 4 miles Tempo 6 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train 5 miles Easy 12 miles Long Run Rest 4 miles Tempo 8 miles Easy 5 x :05 sprints Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 7 miles Easy Strength Train 5 miles Easy 12 miles Long Run w/ last 3mi @ MP Rest 3 miles Run 2, Walk 1 Rest or Strength Train 5 miles Run 4, Walk 1 3 miles Run 2, Walk 1 Strength Train Rest 7 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 6 (JULY 10 TO 16)
Track Workout: Reps of 800, 600, and 200’s. You should run the 800’s at 5k pace. As you move into the 600’s you should be slightly slower then mile pace. For the 200’s you should be considerably faster then mile pace. For specific chart click HERE.
Tempo: This is a continuous tempo run. These miles should be as fast or slightly slower then what you averaged last week. You should finish this workout knowing you could have run one more mile. Advance II will close 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 3 miles Easy Strength Train 5 miles Easy Rest or Strength Train 3 miles Easy Rest 7 miles Long Run Rest 3 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown Rest or Strength Train 3 miles Easy Rest 7 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train 5 miles Easy Rest 10 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train 4 miles Tempo 5 miles Easy 12 miles Long Run Rest 8 miles Easy 5 x :05 sprints Strength Train 1-2 mi Warmup 2 x 800m, 2 x 600m, 2 x 200m @ 5k-1mi pace 2-3 min Rest 1-2 mi Cooldown 7 miles Easy Strength Train 4 miles Tempo 5 miles Easy 12 miles Long Run w/ last 3mi @ MP Rest 3 miles Run 2, Walk 1 Strength Train 5 miles Run 4, Walk 1 Rest or Strength Train 4 miles Run 2, Walk 1 Rest 7 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
Sunday Long Run Plan
STRENGTH TRAINING WEEK 6
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
Run/Walk: 2 x 8-10 reps
Novice I & II: 2 x 8-10 reps
Intermediate: 2 x 10-12 reps
Advanced: 2 x 12-15 reps
Advanced II: 2 x 12-15 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
Elbow To Knee: 2 x 15/side
Supermans: 2 x 30 sec
Ab Twists: 2 x 30 sec
30 sec rest between sets
Hip Bridge
Cone Touch Matrix
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Hip Rotations
Body Weight Rows
Supermans Ab Twists
