ADVANCED II
2023 SUMMER MARATHON TRAINING: WEEK 7 (JULY 17 TO 23)
Track Workout: Broken 1000m reps completed at 5k pace. The rest is 3:00 of activity, beginners should spend this time walking, while veterans should spend this time jogging. For specific chart click HERE.
Tempo: You are running 5 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. This should be the same pace you ran last week. 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 3 miles Easy Rest or Strength Train 6 miles Easy 3 miles Easy Strength Train Rest 12 miles Long Run Rest 3 miles Easy Rest or Strength Train 1-2 mi Warmup 3 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 12 miles Long Run Rest 5 miles Easy 6 miles Easy Strength Train 1-2 mi Warmup 3 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train Rest 14 miles Long Run Rest 5 x 1 mile Tempo 1-2 min rest 6 miles Easy Strength Train 1-2 mi Warmup 4 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 6 miles Easy 15 miles Long Run Rest 5 x 1 mile Tempo 1-2 min rest 8 miles Easy 4 x :07 sprints Strength Train 1-2 mi Warmup 4 sets (400m, 600m) @ 5k pace 3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 6 miles Easy 15 miles Long Run Rest 3 miles Run 2, Walk 1 Rest or Strength Train 6 miles Run 2, Walk 1 3 miles Run 2, Walk 1 Strength Train Rest 12 miles Run 4, Walk 1 Rest
Saturday
Run Plan
Long
Sunday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 7 (JULY 17 TO 23)
Track Workout: Broken 1000m reps completed at 5k pace. The rest is 3:00 of activity, beginners should spend this time walking, while veterans should spend this time jogging. For specific chart click HERE.
Tempo: You are running 5 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. This should be the same pace you ran last week. For your specific tempo pace you can reference the pace chart HERE.
ADVANCED II
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 3 miles Easy Strength Train 6 miles Easy Rest or Strength Train 3 miles Easy Rest 12 miles Long Run Rest 3 miles Easy Strength Train 1-2 mi Warmup 3 sets (400m, 600m)@ 5k pace 3 min Rest 1-2 mi Cooldown Rest or Strength Train 3 miles Easy Rest 12 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 3 sets (400m, 600m)@ 5k pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 5 miles Easy Rest 14 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 4 sets (400m, 600m)@ 5k pace 3 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 5 x 1 mile Tempo 1-2 min rest 6 miles Easy 15 miles Long Run Rest 8 miles Easy 4 x :07 sprints Strength Train 1-2 mi Warmup 4 sets (400m, 600m)@ 5k pace 3 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 5 x 1 mile Tempo 1-2 min rest 6 miles Easy 15 miles Long Run Rest 3 miles Run 2, Walk 1 Strength Train 6 miles Run 2, Walk 1 Rest or Strength Train 3 miles Run 2, Walk 1 Rest 12 miles Run 4, Walk 1
STRENGTH TRAINING WEEK 7
WARM UP
Jumping Jacks (30 sec)
Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg)
Leg Pull Back (10 each leg)
A-Skip (30 sec)
High Knees (30 sec)
Butt Kicks (30 sec)
Carioca (10 Cross Over Steps each direction)
LOWER BODY
UPPER BODY CORE
Complete sequence once
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps
Intermediate: 2 x 12-15 reps
Advanced: 2 x 12-15 reps
Advanced II: 2 x 12-15
1 min rest between sets
Run/Walk: 2 x 12-15 reps
Novice I & II: 2 x 12-15 reps
Intermediate: 2 x 15-20 reps
Advanced: 3 x 15-20 reps
Advanced II: 3 x 15-20 reps
1 min rest between sets
Plank: 60 sec/side
Dead Bugs: 2 x 60 sec
Elbow To Knee: 2 x 10-15 reps
3
0 sec rest between sets
Drop Squat
Cone To ch Matri
Reverse Lunge
Single Leg Push Up
Shoulder Taps
Dead Bugs
