Saturday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 9 (JULY 31 TO AUG 6)
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: 3 reps of 2 mile tempos. These should be done at the same pace you would be able to handle for a 6 mile continuous tempo. Feel free to push yourself on the last mile of the last rep. For your specific tempo pace you can reference the pace chart HERE.
RUN/WALK
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3 miles Easy Rest or Strength Train 7 miles Easy 4 miles Easy Strength Train Rest 10 miles Long Run Rest 4 miles Easy Rest or Strength Train 1-2 mi Warmup 8 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 10 miles Long Run Rest 5 miles Easy 6 miles Easy Strength Train 1-2 mi Warmup 8 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 4 miles Easy Strength Train Rest 13 miles Long Run Rest 3 x 2 miles Tempo 1-2 min rest 5 miles Easy Strength Train 1-2 mi Warmup 10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 8 miles Easy 14 miles Long Run Rest 3 x 2 miles Tempo 1-2 min rest 9 miles Easy 4 x :07 sprints Strength Train 1-2 mi Warmup 10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 7 miles Easy Strength Train 8 miles Easy 15 miles Long Run Rest 3 miles Run 3, Walk 1 Rest or Strength Train 7 miles Run 3, Walk 1 4 miles Run 2, Walk 1 Strength Train Rest 10 miles Run 4, Walk 1 Rest
NOVICE NOVICE II INTERMEDIATE ADVANCED
ADVANCED II
Sunday Long Run Plan
2023 SUMMER MARATHON TRAINING: WEEK 9 (JULY 31 TO AUG 6)
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: 3 reps of 2 mile tempos. These should be done at the same pace you would be able to handle for a 6 mile continuous tempo. Feel free to push yourself on the last mile of the last rep. 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 7 miles Easy Rest or Strength Train 4 miles Easy Rest 10 miles Long Run Rest 4 miles Easy Strength Train 1-2 mi Warmup 8 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown Rest or Strength Train 4 miles Easy Rest 10 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 4 miles Easy Strength Train 5 miles Easy Rest 13 miles Long Run Rest 5 miles Easy Strength Train 1-2 mi Warmup 10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 5 miles Easy Strength Train 3 x 2 miles Tempo 1-2 min rest 8 miles Easy 14 miles Long Run Rest 9 miles Easy 4 x :07 sprints Strength Train 1-2 mi Warmup 10 x 800m "Yasso Format" 2-3 min Rest 1-2 mi Cooldown 7 miles Easy 3 x 2 miles Tempo 1-2 min rest 8 miles Easy 14 miles Long Run Rest 3 miles Run 3, Walk 1 Strength Train 7 miles Run 3, Walk 1 Rest or Strength Train 4 miles Run 2, Walk 1 Rest 10 miles Run 4, Walk 1
NOVICE NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II
STRENGTH TRAINING WEEK 9
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 12-15 reps
Advanced II: 2 x 12-15 reps
1 min rest between sets
Elbow To Knee: 2 x 10-15
Hip Bridge: 2 x 10-15
Ab Twist: 2 x 30 sec
30 sec rest between sets
Step Up
Single Leg Cone Touch
Hip Series
Shoulder Taps
Pushups
Plank Pushups
Elbow To Knee
Hip Bridge
Ab Twist
