Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 30 TO OCT 6)
Track Workout: These 1600's are at tempo pace. They should feel relatively comfortable despite the short rest. After the tempo reps, you’ll run a few fast 200's just to maintain turnover. For specific chart click HERE.
Tempo: Monday is a 5 mile at tempo pace, you should finish this tempo knowing you could have run 1 more mile. Advanced II will close the last 2 miles of their long run at tempo 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 6mi @E 3mi @E Rest 8mi @LR Rest 4mi @E Rest or Strength 1mi warm up 2x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1mi cool down 3mi @E Rest 8mi @LR Rest 4mi @E 5mi @E + Strength 1-2mi warm up 2-3x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1-2mi cool down 3mi @E Rest 8mi @LR Rest 2mi warm up 5mi @TP 1-2mi cool down 5mi @E + Strength 1-2mi warm up 3x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1-2mi cool down 6mi @E 6mi @E 8mi @LR Rest 2mi warm up 5mi @TP 1-2mi cool down 6mi @E+ 2x :10 sprint + Strength 1-2mi warm up 3x 1600m @TP+ 4x200m @1mi Rest: 1:00-1:30 1-2mi cool down 7mi @E 6mi @E 10mi @LR w/ last 2mi @TP Rest 4mi @Run 3, Walk 1 Rest or Strength 6mi @Run 2, Walk 1 3mi @Run 2, Walk 1 Rest 8mi @Run 4, Walk 1 Rest
Sunday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 30 TO OCT 6)
Track Workout: These 1600's are at tempo pace. They should feel relatively comfortable despite the short rest. After the tempo reps, you’ll run a few fast 200's just to maintain turnover. For specific chart click HERE.
Tempo: Monday is a 5 mile at tempo pace, you should finish this tempo knowing you could have run 1 more mile. Advanced II will close the last 2 miles of their long run at tempo 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 6mi @E Rest 3mi @E Rest 8mi @LR Rest or Strength 4mi @E 1mi warm up 2x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1mi cool down Rest 3mi @E Rest 8mi @LR Rest 5mi @E + Strength 1-2mi warm up 2-3x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1-2mi cool down 4mi @E 3mi @E Rest 8mi @LR Rest 5mi @E + Strength 1-2mi warm up 3x 1600m @TP+ 4x 200m @1mi Rest: 1:00-1:30 1-2mi cool down 6mi @E 2mi warm up 5mi @TP 1-2mi cool down 6mi @E 8mi @LR Rest 6mi @E+ 2x :10 sprint + Strength 1-2mi warm up 3x 1600m @TP+ 4x200m @1mi Rest: 1:00-1:30 1-2mi cool down 7mi @E 2mi warm up 5mi @TP 1-2mi cool down 6mi @E 10mi @LR w/ last 2mi @TP Rest or Strength 4mi @Run 3, Walk 1 6mi @Run 2, Walk 1 Rest 3mi @Run 2, Walk 1 Rest 8mi @Run 4, Walk 1
STRENGTH TRAINING
WEEK 17
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
