2024 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 16 TO 22)
Track Workout: 800's at tempo pace with short rest. The volume on this workout is high, but the pace should make this workout relatively comfortable. These For specific chart click HERE.
Tempo: 10 miles at marathon pace. At this point, you ’ re probably fit enough to run fast then goal pace. It’s ok if you run a little quick, but try your best to hit pace. Be sure to fuel during the workout. 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 6mi @E Rest or Strength 9mi @E 5mi @E Rest Rest R2R 20 Miler 7mi @E Rest or Strength 1mi warm up 6x 800m @TP Rest: 1:00-1:30 1mi cool down 6mi @E Rest Rest R2R 20 Miler 8mi @E 8mi @E + Strength 1-2mi warm up 8x 800m @TP Rest: 1:00-1:30 1-2mi cool down 7mi @E Rest Rest R2R 20 Miler 2mi warm up 10mi @MP 1-2mi cool down 5mi @E + Strength 2mi warm up 6-10x 800m @TP Rest: 1:00-1:30 2mi cool down 7mi @E 6mi @E Rest R2R 20 Miler 2mi warm up 10mi @MP 1-2mi cool down 7mi @E+ 2x :13 sprint + Strength 2mi warm up 6-10x 800m @TP Rest: 1:00-1:30 2mi cool down 7mi @E 7mi @E 7mi @E R2R 20 Miler 6mi @Run 4, Walk 1 Rest or Strength 9mi @Run 4, Walk 1 5mi @Run 2, Walk 1 Rest Rest R2R 20 Miler
Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 16 TO 22)
Track Workout: 800's at tempo pace with short rest. The volume on this workout is high, but the pace should make this workout relatively comfortable. These For specific chart click HERE.
Tempo: 10 miles at marathon pace. At this point, you ’ re probably fit enough to run fast then goal pace. It’s ok if you run a little quick, but try your best to hit pace. Be sure to fuel during the workout. 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 6mi @E 9mi @E Rest 5mi @E Rest R2R 20 Miler Rest or Strength 7mi @E 1mi warm up 6x 800m @TP Rest: 1:00-1:30 1mi cool down Rest 6mi @E Rest R2R 20 Miler Rest 8mi @E + Strength 1-2mi warm up 8x 800m @TP Rest: 1:00-1:30 1-2mi cool down 8mi @E 7mi @E Rest R2R 20 Miler 6mi @E 5mi @E + Strength 2mi warm up 6-10x 800m @TP Rest: 1:00-1:30 2mi cool down 7mi @E 1-2mi warm up 10mi @MP 1-2mi cool down Rest R2R 20 Miler Rest 7mi @E+ 2x :13 sprint + Strength 2mi warm up 6-10x 800m @TP Rest: 1:00-1:30 2mi cool down 7mi @E 1-2mi warm up 10mi @MP 1-2mi cool down 7mi @E R2R 20 Miler Rest or Strength 6mi @Run 4, Walk 1 9mi @Run 4, Walk 1 Rest 5mi @Run 2, Walk 1 Rest R2R 20 Miler
Sunday
Long Run Plan
STRENGTH TRAINING WEEK
15
WARM UP
Knee To Chest (10 each leg)
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)
Bugs
Deadlift 3 x 2 Reps
Half Squat 3 x 2 Reps
Bench Press 4 x 2 Reps
STRENGTH
RUN/WALK, NOVICE I & II
INTERMEDIATE, ADVANCE I & II
1-
STRENGTH 1-
10-12
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
Step Up Dead
Run/Walk: 2 x
reps
&
x
reps
Complete sequence once