Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK
6 (JULY 15 TO 21)
Track Workout: Reps of 600m at 5k pace. Your goal should be to even split these reps. For specific chart click HERE.
Tempo: This is a continuous tempo run. These miles should be at or slightly slower then what you averaged last week. You should finish this workout knowing you could have run one more mile. Advance II will close the last 3 miles of their long run at marathon pace. For your specific tempo pace you can reference the pace chart HERE.
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3mi @E Rest or Strength 5mi @E 3mi @E + Strength Rest 7mi @LR Rest 3mi
Rest
Strength 1mi warm up 4-5x
Rest: 2:00-
1mi
3mi @E + Strength Rest 7mi @LR Rest 4mi @E 6mi @E + Strength 1-2mi warm up 5-6x 600m
Rest: 2:00
1-2mi
4mi @E + Strength Rest 10 mi @ LR Rest 2mi
up 5mi
6mi
+
2mi
8x
Rest:
2mi
4mi @E + Strength 5mi @E 12mi @LR Rest
up 5mi
2mi
down 8mi
sprints + Strength 2mi warm up 8x 600m
Rest: 2:00
2mi
down 7mi @E + Strength 5mi @E 12mi @LR w/ last 3mi @MP 4mi or rest
Rest
Strength 5mi
3mi
1 + Strength Rest 7mi @Run 4, Walk 1 Rest
TUESDAY
@E
or
600m @5k
3:00
cool down
@5k
-3:00
cool down
warm
@TP 2mi cool down
@E
Strength
warm up
600m @5k
2:00-3:00
cool down
2mi warm
@TP
cool
@E+ 5x :05
@5k
-3:00
cool
3mi @Run 2, Walk 1
or
@Run 4, Walk 1
@Run 2, Walk
Sunday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK
6 (JULY 15 TO 21)
Track Workout: Reps of 600m at 5k pace. Your goal should be to even split these reps. For specific chart click HERE.
Tempo: This is a continuous tempo run. These miles should be at or slightly slower then what you averaged last week. You should finish this workout knowing you could have run one more mile. Advance II will close the last 3 miles of their long run at marathon 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 3mi @E 5mi @E Rest 3mi @E + Strength Rest 7mi @LR Rest or Strength 3mi @E 1mi warm up 4-5x 600m @5k Rest: 2:00-3:00 1mi cool down Rest 3mi @E + Strength Rest 7mi @LR Rest 6mi @E + Strength 1-2mi warm up 5-6x 600m @5k Rest: 2:00-3:00 1-2mi cool down 4mi @E 4mi @E + Strength Rest 10 mi @ LR Rest 6mi @E + Strength 2mi warm up 8x 600m @5k Rest: 2:00-3:00 2mi cool down 4mi @E + Strength 2mi warm up 5mi @TP 2mi cool down 5mi @E 12mi @LR 4mi or rest 8mi @E+ 5x :05 sprints + Strength 2mi warm up 8x 600m @5k Rest: 2:00-3:00 2mi cool down 7mi @E + Strength 2mi warm up 5mi @TP 2mi cool down 5mi @E 12mi @LR w/ last 3mi @MP Rest or Strength 3mi @Run 2, Walk 1 5mi @Run 4, Walk 1 Rest 3mi @Run 2, Walk 1 + Strength Rest 7mi @Run 4, Walk 1
STRENGTH TRAINING WEEK 6
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
Novice
min rest between sets
I WARM UP STRENGTH 1ALL GROUPS STRENGTH 2RUN/WALK, NOVICE I & II STRENGTH 2INTERMEDIATE, ADVANCE I & II
I & II: 2 x 10-12 reps 1
NOVICE
Drop Squat Walking Toe Touch Shoulder Taps Leg Lifts Run/Walk:
Novice
II: 2
reps Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
2 x 10-12 reps
I &
x 10-12
Deadlift 3 x 6 Reps Back Squat 3 x 6 Reps Bench Press 3 x 5 Reps
Reverse Lunge