Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK 16 (SEPT 23 TO 29)
Track Workout: Start your 1600m at tempo pace, while getting progressively faster as the reps get shorter. Novice II ends their workout with the 800, while intermediate ends their workout after the 600. For specific chart click HERE.
Tempo: Advance II will finish the last 3 miles of the long run at marathon pace. Practice your race fueling during the long run. For your specific paces you can reference the pace chart HERE.
4mi Optional: Strength
warm up
1200m, 1000m, 800m @TP1mi Rest: 2:00 1mi cool down
5mi @E or Rest 6mi @E + Strength 1-2mi warm up 1600m, 1200m, 1000m, 800m, 600m @TP-1mi Rest: 2:00 1-2mi cool down
2mi warm up
6mi @E + Strength
1600m, 1200m, 1000m, 800m, 600m, 400m, 200m @TP-1mi
Rest: 2:00
2mi cool down
2mi warm up 1600m, 1200m, 1000m, 800m, 600m, 400m, 200m @TP-1mi Rest: 2:00
2mi cool down
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 4mi
Optional: Strength 8mi @E 4mi @E +Strength Rest 12mi @LR Rest Rest
4mi @E Rest 12mi @LR Rest
TUESDAY
+
1mi
1600m,
4mi
Rest 12mi @LR Rest
@E +Strength
Rest
6mi @E 6mi @E 12mi @LR 6mi @E Rest
7mi @E+ 2x :10 sprint + Strength
8mi @E 6mi @E 13mi @LR w/ last 3mi
Rest Rest 4mi
optional strength 8mi @Run
1 5mi @Run 2, Walk 1 Rest 12mi @Run 4, Walk 1 Rest
@MP
+
3, Walk
Sunday Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK 16 (SEPT 23 TO 29)
Track Workout: Start your 1600m at tempo pace, while getting progressively faster as the reps get shorter. Novice II ends their workout with the 800, while intermediate ends their workout after the 600. For specific chart click HERE.
Tempo: Advance II will finish the last 3 miles of the long run at marathon pace. Practice your race fueling during the long run. For your specific paces you can reference the pace chart HERE.
cool down
@E or Rest 1-2mi warm up
1200m, 1000m, 800m, 600m @TP-1mi Rest: 2:00 1-2mi cool down
2mi warm up 1600m, 1200m, 1000m, 800m, 600m, 400m, 200m @TP-1mi
Rest: 2:00
2mi cool down
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 4mi + Optional: Strength 8mi @E Rest 4mi @E +Strength Rest 12mi @LR Rest
Rest 4mi @E Rest 12mi @LR
5mi @E or Rest 4mi @E +Strength Rest 12mi @LR
4mi Optional: Strength 1mi warm up 1600m, 1200m, 1000m, 800m @TP1mi Rest: 2:00 1mi
Rest 5mi
1600m,
Rest 6mi @E + Strength
6mi @E 6mi @E 6mi @E 12mi @LR Rest 7mi @E+ 2x :10 sprint + Strength
up 1600m,
8mi @E Rest 6mi @E 13mi @LR w/ last 3mi @MP Rest 4mi + optional strength 8mi @Run 3, Walk 1 Rest 5mi @Run 2, Walk 1 Rest 12mi @Run 4, Walk 1
2mi warm
1200m, 1000m, 800m, 600m, 400m, 200m @TP-1mi Rest: 2:00 2mi cool down
STRENGTH TRAINING
WEEK 16
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)
Back Squat 3 x 2 Reps Bench Press 4 x 2 Reps
STRENGTH 1RUN/WALK, NOVICE I & II
1INTERMEDIATE, ADVANCE I & II
STRENGTH
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