Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK
12 (AUG 26 TO SEPT 1)
Track Workout: 800m at 10k pace. You start with 2:30 rest, but lose :15 of rest after each rep. Like the marathon, this workout is manageable if you start conservatively, but punishing if you run the first rep too fast. For specific chart click HERE.
Tempo: This a step back in Monday's workout, take at least 1 gel before the start of the workout. Advance II has the last 3 miles of their long run being done at marathon pace. For your specific tempo 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 4mi @E Rest or Strength 8mi @E 5mi @E + Strength Rest 12mi @LR Rest 4mi
Rest
Strength 1mi
up 6x
Rest:
1mi
5mi @E + Strength Rest 12mi @LR Rest 5mi
7mi
+ Strength 1-2mi
up 6-8x
Rest:
1-2mi
5mi @E + Strength Rest 14mi @LR Rest 2mi
up 5mi
5mi
+
2mi
6-8x
Rest:
2mi
5mi @E + Strength 8mi @E 14mi @LR Rest 2mi warm up 5mi
2mi
down 9mi @E+ 3x
sprints + Strength 2mi warm up 6-8x 800m
Rest:
2mi
8mi @E + Strength 8mi @E 14mi @LR w/ last 3mi @MP 5mi or rest
8mi
4mi
1 + Strength Rest 12mi @Run 4, Walk 1 Rest
@E
or
warm
800m @10k
2:30 (-:15 per rep)
cool down
@E
@E
warm
800m @10k
2:30 (-:15 per rep)
cool down
warm
@MP 2mi cool down
@E
Strength
warm up
800m @10k
2:15 (-:15 per rep)
cool down
@MP
cool
:11
@10k
2:15 (-:15 per rep)
cool down
4mi @Run 4, Walk 1 Rest or Strength
@Run 4, Walk 1
@Run 2, Walk
2024 SUMMER MARATHON TRAINING:
WEEK 12 (AUG 26 TO SEPT
Track Workout: 800m at 10k pace. You start with 2:30 rest, but lose :15 of rest after each rep. Like the marathon, this workout is manageable if you start conservatively, but punishing if you run the first rep too fast. For specific chart click HERE.
Tempo: This a step back in Monday's workout, take at least 1 gel before the start of the workout. Advance II has the last 3 miles of their long run being done at marathon pace. For your specific tempo 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 4mi @E 8mi @E Rest 5mi @E + Strength Rest 12mi @LR Rest or Strength 4mi @E 1mi warm up 6x 800m @10k Rest: 2:30 (-:15 per rep) 1mi cool down Rest 5mi @E + Strength Rest 12mi @LR Rest 7mi @E + Strength 1-2mi warm up 6-8x 800m @10k Rest: 2:30 (-:15 per rep) 1-2mi cool down 5mi @E 5mi @E + Strength Rest 14mi @LR Rest 5mi @E + Strength 2mi warm up 6-8x 800m @10k Rest: 2:15 (-:15 per rep) 2mi cool down 5mi @E + Strength 2mi warm up 5mi @MP 2mi cool down 8mi @E 14mi @LR 5mi or rest 9mi @E+ 3x :11 sprints + Strength 2mi warm up 6-8x 800m @10k Rest: 2:15 (-:15 per rep) 2mi cool down 8mi @E + Strength 2mi warm up 5mi @MP 2mi cool down 8mi @E 14mi @LR w/ last 3mi @MP Rest or Strength 4mi @Run 4, Walk 1 8mi @Run 4, Walk 1 Rest 4mi @Run 2, Walk 1 + Strength Rest 12mi @Run 4, Walk 1
Sunday Long Run Plan
1)
STRENGTH TRAINING WEEK 12
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
Squat 3 x 4 Reps
Press 3 x 4 Reps
Novice
1 min rest between
sets
STRENGTH
ALL
STRENGTH
INTERMEDIATE, ADVANCE I & II
1-
GROUPS
2- STRENGTH 2-
Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
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Bench