Saturday Long Run Plan
2024 SUMMER
MARATHON TRAINING: WEEK 4 (JULY 1 TO 7)
Track Workout: You are running “Yasso 800’s.” These are based on your goal marathon pace. A 4 hour marathon will run their “Yasso 800’s” in 4 minutes. A 3 hour marathoner will run theirs in 3 minutes. For specific chart click HERE.
Tempo: You are running 4 reps of 1 mile, with 1:30 rest in between. You should finish this workout knowing you could have run 1-2 more miles at that pace with that rest. 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 3mi @E Rest or Strength 4mi @E 3mi @E + Strength Rest 9mi @LR Rest 3mi
Rest
Strength 1mi
up 6x
Rest:
1mi
down 3mi @E + Strength Rest 9mi @LR Rest 4mi @E 5mi @E + Strength 1-2mi warm up 6-8x 800m
Rest:
1-2mi
5mi @E + Strength Rest 11mi @LR Rest
up 4x
Rest:
2mi
6mi
+ Strength 2mi
up 8x
Rest:
2mi
down 6mi @E + Strength 6mi @E 13mi @LR Rest
warm up 4x 1mi @TP Rest: 1:30 2mi cool down 7mi @E+ 5x :05 sprints + Strength 2mi warm up 8x 800m
Rest:
2mi
8mi @E + Strength 6mi @E 13mi @LR 4mi or rest 3mi @Run 2, Walk 1 Rest or Strength 4mi @Run 2, Walk 1 3mi @Run 2, Walk 1 + Strength Rest 9mi @Run 4, Walk 1 Rest
@E
or
warm
800m "Yasso Format"
2:00-3:00
cool
"Yasso Format"
2:00-3:00
cool down
2mi warm
1mi @TP
1:30
cool down
@E
warm
800m "Yasso Format"
2:00-3:00
cool
2mi
"Yasso Format"
2:00-3:00
cool down
2024 SUMMER MARATHON TRAINING:
WEEK 4 (JULY 1 TO 7)
Track Workout: You are running “Yasso 800’s.” These are based on your goal marathon pace. A 4 hour marathon will run their “Yasso 800’s” in 4 minutes. A 3 hour marathoner will run theirs in 3 minutes. For specific chart click HERE.
Tempo: You are running 4 reps of 1 mile, with 1:30 rest in between. You should finish this workout knowing you could have run 1-2 more miles at that pace with that rest. 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 3mi @E 4mi @E Rest 3mi @E + Strength Rest 9mi @LR Rest or Strength 3mi @E 1mi warm up 6x 800m "Yasso Format" Rest: 2:00-3:00 1mi cool down Rest 3mi @E + Strength Rest 9mi @LR Rest 5mi @E + Strength 1-2mi warm up 6-8x 800m "Yasso Format" Rest: 2:00-3:00 1-2mi cool down 4mi @E 5mi @E + Strength Rest 11mi @LR Rest 6mi @E + Strength 2mi warm up 8x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down 6mi @E + Strength 2mi warm up 4x 1mi @TP Rest: 1:30 2mi cool down 6mi @E 13mi @LR 4mi or rest 7mi @E+ 5x :05 sprints + Strength 2mi warm up 8x 800m "Yasso Format" Rest: 2:00-3:00 2mi cool down 8mi @E + Strength 2mi warm up 4x 1mi @TP Rest: 1:30 2mi cool down 6mi @E 13mi @LR Rest or Strength 3mi @Run 2, Walk 1 4mi @Run 2, Walk 1 Rest 3mi @Run 2, Walk 1 + Strength Rest 9mi @Run 4, Walk 1
Sunday Long Run Plan
STRENGTH TRAINING WEEK 4
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)
I & II: 2 x 10-12 reps
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 reps Novice I & II: 2 x 10-12 reps 1
WARM UP STRENGTH
ALL GROUPS STRENGTH
RUN/WALK, NOVICE I & II STRENGTH
INTERMEDIATE, ADVANCE I & II
min rest between sets NOVICE I
1-
2-
2-
Step Ups Body Weight Squat Dips
3
Novice
Intermediate:
Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
Plank x
Directions Run/Walk: 2 x 10-12 reps
2 x 12-15 reps
Pause Deadlift 3 x 8 Reps Back Squat 3 x 8 Reps Bench Press 3 x 6 Reps
Forward Lunge Cone Touch Matrix
Plank Pushup
V-Sit