Saturday
Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 13 (SEPT 2 TO
8)
Track Workout: A relatively easy ladder workout. You will start with a 1600m at 10k, and work down to 800m at 5k, with plenty of rest. The advanced groups will do a second set. For specific chart click HERE.
Tempo: 3 x 3 miles at marathon pace with 2:00 rest in between. You should be fueling during this workout. For your specific pace you can reference the pace chart HERE.
2mi warm up
2mi warm up
3x 3mi @MP
2:00 2mi cool down 9mi @E+ 2x :13 sprints + Strength 2mi warm up 2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 2mi cool down
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY
WEDNESDAY
FRIDAY SATURDAY SUNDAY 4mi
Rest
Strength 9mi
5mi @E + Strength Rest 18mi @LR Rest
Rest:
5mi @E + Strength Rest 20mi @LR Rest
6mi
+
Rest 20mi
Rest
TUESDAY
THURSDAY
@E
or
@E
6mi @E Rest or Strength 1mi warm up 1600m, 1200m, 800m @10k-5k
2:00-3:00 1mi cool down
7mi @E 6mi @E + Strength 1-2mi warm up 1-2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 1-2mi cool down
@E
Strength
@LR
7mi @E + Strength 6mi @E 20mi @LR Rest
3x 3mi @MP Rest: 2:00 2mi cool down 6mi @E + Strength 2mi warm up 2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 2mi cool down
+ Strength 8mi @E 22mi @LR Rest
1 Rest or Strength 9mi
1 4mi
1 + Strength Rest 18mi
4, Walk 1 Rest
Rest:
9mi @E
4mi @Run 4, Walk
@Run 4, Walk
@Run 2, Walk
@Run
Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 13 (SEPT 2 TO 8)
Track Workout: A relatively easy ladder workout. You will start with a 1600m at 10k, and work down to 800m at 5k, with plenty of rest. The advanced groups will do a second set. For specific chart click HERE.
Tempo: 3 x 3 miles at marathon pace with 2:00 rest in between. You should be fueling during this workout. 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 4mi @E 9mi @E Rest 5mi @E + Strength Rest 18mi @LR Rest or Strength 6mi @E 1mi warm up 1600m, 1200m, 800m @10k-5k Rest: 2:00-3:00 1mi cool down Rest 5mi @E + Strength Rest 20mi @LR Rest 6mi @E + Strength 1-2mi warm up 1-2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 1-2mi cool down 7mi @E 6mi @E + Strength Rest 20mi @LR Rest 6mi @E + Strength 2mi warm up 2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 2mi cool down 7mi @E + Strength 2mi warm up 3x 3mi @MP Rest: 2:00 2mi cool down 6mi @E 20mi @LR Rest 9mi @E+ 2x :13 sprints + Strength 2mi warm up 2x (1600m, 1200m, 800m) @10k-5k Rest: 2:00-3:00 2mi cool down 9mi @E + Strength 2mi warm up 3x 3mi @MP Rest: 2:00 2mi cool down 8mi @E 22mi @LR Rest or Strength 4mi @Run 4, Walk 1 9mi @Run 4, Walk 1 Rest 4mi @Run 2, Walk 1 + Strength Rest 18mi @Run 4, Walk 1
Sunday
STRENGTH TRAINING WEEK 13
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.
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I WARM UP
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 reps
I & II: 2 x 10-12 reps
2 x 12-15 reps
Run/Walk: 2 x 10-12 rep
Novice I & II: 2 x 10-12 reps 1 min rest between sets
Back Squat 3 x 3 Reps
Press 4 x 2 Reps
STRENGTH
STRENGTH
RUN/WALK, NOVICE
INTERMEDIATE, ADVANCE I & II
1ALL GROUPS
2-
I & II STRENGTH 2-
Novice
Intermediate:
Advanced
1 min rest between
Complete
Hip Bridge
I & II: 2 x 15-20 reps
sets
sequence once
Bench
Hip Series
