Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 7 (JULY 22 TO 28)
Track Workout: Similar to our week 3 workout, however, the length of the reps has increased as we ’ ve slowed the pace down from mile pace to 5k pace. Other differences will be the 2:00 standing rest after each set. For specific chart click HERE.
Tempo: You are running 4 miles at marathon pace, taking 3:00 rest, then running 1 mile at 10k pace. The 4 miles should be smooth enough that you can easily handle the 10k paced mile. For your specific tempo pace you can reference the pace chart HERE.
4mi @E
or Strength 1mi warm up
(600m @5k, 200m jog, 400m @5k)
Set Rest: 2:00 1mi cool down
warm up
5mi @E 6mi @E + Strength
2mi warm up
4mi @TP+ 1mi @10k Rest: 3:00
(600m @5k, 200m jog, 400m @5k)
Set Rest: 2:00 1-2mi cool down
2mi cool down 6mi @E + Strength 2mi warm up 4x (600m @5k, 200m jog, 400m @5k)
Set Rest: 2:00 2mi cool down
2mi warm up
4mi @TP+ 1mi @10k Rest: 3:00
2mi cool down 8mi @E+ 4x :07 sprints + Strength
2mi warm up 4x (600m @5k, 200m jog, 400m @5k)
Set Rest: 2:00 2mi cool down 8mi @E + Strength
3mi @Run 2, Walk 1 Rest or Strength 6mi @Run 2, Walk 1
3mi @Run 2, Walk 1 + Strength Rest 12mi @Run 4, Walk 1 Rest
2024 SUMMER MARATHON TRAINING: WEEK 7 (JULY 22 TO 28)
Track Workout: Similar to our week 3 workout, however, the length of the reps has increased as we ’ ve slowed the pace down from mile pace to 5k pace. Other differences will be the 2:00 standing rest after each set. For specific chart click HERE.
Tempo: You are running 4 miles at marathon pace, taking 3:00 rest, then running 1 mile at 10k pace. The 4 miles should be smooth enough that you can easily handle the 10k paced mile. For your specific tempo pace you can reference the pace chart HERE.
STRENGTH TRAINING WEEK 7
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
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)
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.
Run/Walk: 2 x 10-12 rep
