Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK 10 (AUG 12 TO 18)
Track Workout: 400m at 10k pace. Your rest is short so be sure each rep feels comfortable. The goal is to run even splits. If you can not maintain even splits the workout is over. For specific chart click HERE.
Tempo: Two reps at marathon pace. 2:00 rest should be plenty of rest if you ’ re truly running your marathon pace. Take a gel after the first rep to train your gut for race day. For your specific pace you can reference the pace chart HERE.
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3mi @E Rest or Strength 7mi @E 4mi @E + Strength Rest 15mi @LR Rest 5mi
Rest
Strength 1mi
up 12-14x
Rest:
1mi
4mi @E + Strength Rest 15mi @LR Rest 6mi
6mi
+ Strength 1-2mi
up 16x 400m
Rest:
1-2mi
6mi @E + Strength Rest 17mi @LR Rest
Rest:
2mi
16-18x
Rest:
2mi
5mi @E + Strength 8mi @E 18mi @LR Rest
@E
or
warm
400m @10k
:45-1:30
cool down
@E
@E
warm
@10k
:45-1:30
cool down
2mi warm up 2x 4mi @MP
2:00 2mi cool down 5mi @E + Strength
warm up
400m @10k
:45-1:30
cool down
up
4mi
Rest:
2mi
down 8mi
3x
sprints + Strength 2mi
up 16-18x 400m
Rest:
2mi
8mi @E + Strength 8mi @E 18mi @LR 5mi or rest
Rest
7mi
4mi @Run 2,
1 + Strength Rest 15mi @Run 4, Walk 1 Rest
2mi warm
2x
@MP
2:00
cool
@E+
:11
warm
@10k
:45-1:30
cool down
3mi @Run 3, Walk 1
or Strength
@Run 3, Walk 1
Walk
Sunday Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK 10 (AUG 12 TO 18)
Track Workout: 400m at 10k pace. Your rest is short so be sure each rep feels comfortable. The goal is to run even splits. If you can not maintain even splits the workout is over. For specific chart click HERE.
Tempo: Two reps at marathon pace. 2:00 rest should be plenty of rest if you ’ re truly running your marathon pace. Take a gel after the first rep to train your gut for race day. For your specific pace you can 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 15mi @LR Rest or Strength 5mi @E 1mi warm up 12-14x 400m @10k Rest: :45-1:30 1mi cool down Rest 4mi @E + Strength Rest 15mi @LR Rest 6mi @E + Strength 1-2mi warm up 16x 400m @10k Rest: :45-1:30 1-2mi warm up 6mi @E 6mi @E + Strength Rest 17mi @LR Rest 5mi @E + Strength 2mi warm up 16-18x 400m @10k Rest: :45-1:30 2mi cool down 5mi @E + Strength 2mi warm up 2x 4mi @MP Rest: 2:00 2mi cool down 8mi @E 18mi @LR 5mi or rest 8mi @E+ 3x :11 sprints + Strength 2mi warm up 16-18x 400m @10k Rest: :45-1:30 2mi cool down 8mi @E + Strength 2mi warm up 2x 4mi @MP Rest: 2:00 2mi cool down 8mi @E 18mi @LR Rest or Strength 3mi @Run 3, Walk 1 7mi @Run 3, Walk 1 Rest 4mi @Run 2, Walk 1 + Strength Rest 15mi @Run 4, Walk 1
STRENGTH TRAINING WEEK 10
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
I & II: 2 x 10-12 reps
Deadlift 3 x 4 Reps Back Squat 3 x 4 Reps Bench Press 3 x 4 Reps
Novice
1 min rest between
sets
STRENGTH
STRENGTH
INTERMEDIATE, ADVANCE I & II
1ALL GROUPS
2- STRENGTH 2-
Novice I & II: 2
10-12 reps Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets
x
Complete sequence once