Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK 9 (AUG 5 TO AUG 11)
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 miles at marathon pace with 3:00 rest, with 2 miles at tempo pace. The 3:00 can be standing or active rest. Advance II will close the final 3 miles of their long run at marathon pace. For paces reference the pace chart HERE.
4mi @E 6mi @E + Strength
2:00-3:00 1mi cool down
warm up 8-10x 800m "Yasso Format"
2:00-3:00 1-2mi cool down
2mi warm up
3mi @MP+ 2mi @TP Rest: 3:00 2mi cool down 5mi @E + Strength 2mi warm up 10x 800m "Yasso Format"
cool
3mi
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY
FRIDAY SATURDAY SUNDAY 3mi
7mi
4mi @E + Strength Rest 10mi @LR Rest
Rest:
4mi
+ Strength Rest 10mi @LR Rest
6mi
Rest 13mi
Rest
TUESDAY WEDNESDAY THURSDAY
@E Rest or Strength
@E
4mi @E Rest or Strength 1mi warm up 6-8x 800m "Yasso Format"
@E
1-2mi
Rest:
@E + Strength
@LR
5mi
+ Strength 8mi @E 14mi @LR Rest
Rest: 2:00-3:00 2mi cool down
@E
8mi @E 14mi @LR w/ last 3mi @MP 5mi or rest
2mi warm up 3mi @MP+ 2mi @TP Rest: 3:00 2mi cool down 9mi @E+ 4x :07 sprints + Strength 2mi warm up 10x 800m "Yasso Format" Rest: 2:00-3:00 2mi
down 7mi @E + Strength
4mi @Run 2,
1 + Strength Rest 10mi @Run 4, Walk
Rest
@Run 3, Walk 1 Rest or Strength 7mi @Run 3, Walk 1
Walk
1
Sunday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 9 (AUG TO 11)
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 miles at marathon pace with 3:00 rest, with 2 miles at tempo pace. The 3:00 can be standing or active rest. Advance II will close the final 3 miles of their long run at marathon pace. For paces reference the pace chart HERE.
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest or Strength 3mi @E 7mi @E Rest 4mi @E + Strength Rest 10mi @LR Rest or Strength 4mi @E 1mi warm up 6-8x 800m "Yasso Format" Rest: 2:00-3:00 1mi cool down Rest 4mi @E + Strength Rest 10mi @LR Rest 6mi @E + Strength 1-2mi warm up 8-10x 800m "Yasso Format" Rest: 2:00-3:00 1-2mi cool down 4mi @E 6mi @E + Strength Rest 13mi @LR Rest 5mi @E + Strength 2mi warm up 10x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down 5mi @E + Strength 2mi warm up 3mi @MP+ 2mi @TP Rest: 3:00 2mi cool down 8mi @E 14mi @LR 5mi or rest 9mi @E+ 4x :07 sprints + Strength 2mi warm up 10x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down 7mi @E + Strength 2mi warm up 3mi @MP+ 2mi @TP Rest: 3:00 2mi cool down 8mi @E 14mi @LR w/ last 3mi @MP Rest or Strength 3mi @Run 3, Walk 1 7mi @Run 3, Walk 1 Rest 4mi @Run 2, Walk 1 + Strength Rest 10mi @Run 4, Walk 1
STRENGTH TRAINING WEEK 9
Hip Series
WARM UP
Knee To Chest (10 each le
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
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)
Run/Walk: 2 x 10-12 rep
Deadlift 3 x 4 Reps Back Squat 3 x 4 Reps Bench Press 3 x 4 Reps
Novice I & II: 2 x 10-12 reps 1 min rest between sets
STRENGTH
STRENGTH
INTERMEDIATE, ADVANCE I & II
1ALL GROUPS
2- STRENGTH 2-
Novice I
II: 2
10-12
Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets
&
x
reps
Complete sequence once
