ADVANCED II
2023 SUMMER MARATHON TRAINING: WEEK 8 (JULY 24 TO 30)
Track Workout: These are low rest 400’s. You should challenge yourself to keep your pace under control while taking the shortest rest you can manage. Veterans should be able to handle 5k pace with 1:00 rest, while beginners should target 10k pace with 2:00 rest. You can give yourself less rest as the workout progresses. Target even splits. For specific chart click HERE.
Tempo: Complete the continuous tempo knowing you could handle another mile at that pace. Take a rest of 3:00 or less. Complete 1 mile at your 10k pace. 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 13 miles Long Run Rest 3 miles Easy Rest or Strength Train 1-2 mi Warmup 8 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 3 miles Easy Strength Train Rest 13 miles Long Run Rest 5 miles Easy 6 miles Easy Strength Train 1-2 mi Warmup 10 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train Rest 15 miles Long Run Rest 4 miles Tempo 1 mile @ 10k pace 6 miles Easy Strength Train 1-2 mi Warmup 12 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 6 miles Easy 17 miles Long Run Rest 4 miles Tempo 1 mile @ 10k pace 8 miles Easy 4 x :07 sprints Strength Train 1-2 mi Warmup 12 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 6 miles Easy 17 miles Long Run Rest 3 miles Run 2, Walk 1 Rest or Strength Train 6 miles Run 4, Walk 1 3 miles Run 2, Walk 1 Strength Train Rest 13 miles Run 4, Walk 1 Rest
Saturday Long Run Plan
Sunday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 8 (JULY 24 TO 30)
Track Workout: These are low rest 400’s. You should challenge yourself to keep your pace under control while taking the shortest rest you can manage. Veterans should be able to handle 5k pace with 1:00 rest, while beginners should target 10k pace with 2:00 rest. You can give yourself less rest as the workout progresses. Target even splits. For specific chart click HERE.
Tempo: Complete the continuous tempo knowing you could handle another mile at that pace. Take a rest of 3:00 or less. Complete 1 mile at your 10k pace. 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 13 miles Long Run Rest 3 miles Easy Strength Train 1-2 mi Warmup 8 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown Rest or Strength Train 3 miles Easy Rest 13 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 10 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 5 miles Easy Rest 15 miles Long Run Rest 6 miles Easy Strength Train 1-2 mi Warmup 12 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 6 miles Easy Strength Train 4 miles Tempo 1 mile @ 10k pace 6 miles Easy 17 miles Long Run Rest 8 miles Easy 4 x :07 sprints Strength Train 1-2 mi Warmup 12 x 400m @ 10k-5k pace 1-2 min Rest 1-2 mi Cooldown 8 miles Easy Strength Train 4 miles Tempo 1 mile @ 10k pace 6 miles Easy 17 miles Long Run Rest 3 miles Run 2, Walk 1 Strength Train 6 miles Run 4, Walk 1 Rest or Strength Train 3 miles Run 2, Walk 1 Strength Train Rest 13 miles Run 4, Walk 1
STRENGTH TRAINING WEEK 8
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)
Lunge Matrix: 2 sets: 5 lunges in each direction, on each leg
Cone Matrix: 2 sets: 5 touches in each direction, on each leg
Complete sequence once
Hip Series: 2 sets: 10 in each direction, on each leg
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
V-Sits 2 x 10-20
Leg Lifts: 2 x 10-20
30 sec rest between sets
LOWER
UPPER
C T h M t i
WARM UP
BODY
BODY CORE
V
Hip Series Plank Pushup Body Weight Rows
Sits
