Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING:
WEEK 8 (JULY 29 TO AUG4)
Track Workout: 1000m at 5k pace is a long interval at a high intensity. Push yourself on these intervals, but be sure you ’ re able to even split from rep to rep. For specific chart click HERE.
Tempo: You are running 3 reps of 2miles at tempo pace. You should even split the first two reps and feel fresh enough to slightly negative split the final rep. For your specific tempo pace you can reference the pace chart HERE.
cool down 6mi @E + Strength
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3mi
Rest
6mi
3mi @E + Strength Rest 13mi @LR Rest
1mi
4x
Rest:
1mi
4mi @E + Strength Rest 13mi @LR Rest 5mi
6mi
1-2mi
5x
Rest:
1-2mi
6mi
+ Strength Rest 15mi @LR Rest
2mi
Rest:
6mi
+ Strength 6mi @E 17mi @LR Rest
TUESDAY
@E
or Strength
@E
4mi @E Rest or Strength
warm up
1000m @5k
2:30-3:00
cool down
@E
@E + Strength
warm up
1000m @5k
2:30-3:00
cool down
@E
2mi warm up 3x 2mi @TP Rest: 2:00 2mi
warm up 5x 1000m @5k
2:30-3:00 2mi cool down
@E
Rest:
2mi
5x
Rest:
2mi
8mi
+ Strength 6mi @E 17mi @LR 5mi or rest
Rest 13mi @Run 4, Walk 1 Rest
2mi warm up 3x 2mi @TP
2:00 2mi cool down 8mi @E+ 4x :07 sprints + Strength
warm up
1000m @5k
2:30-3:00
cool down
@E
3mi @Run 2, Walk 1 Rest or Strength 6mi @Run 4, Walk 1 3mi @Run 2, Walk 1 + Strength
2024 SUMMER MARATHON TRAINING:
WEEK 8 (JULY 29 TO AUG 4)
Track Workout: 1000m at 5k pace is a long interval at a high intensity. Push yourself on these intervals, but be sure you ’ re able to even split from rep to rep. For specific chart click HERE.
Tempo: You are running 3 reps of 2miles at tempo pace. You should even split the first two reps and feel fresh enough to slightly negative split the final rep. 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 6mi @E Rest 3mi @E + Strength Rest 13mi @LR Rest or Strength 4mi @E 1mi warm up 4x 1000m @5k Rest: 2:30-3:00 1mi cool down Rest 4mi @E + Strength Rest 13mi @LR Rest 6mi @E + Strength 1-2mi warm up 5x 1000m @5k Rest: 2:30-3:00 1-2mi cool down 5mi @E 6mi @E + Strength Rest 15mi @LR Rest 6mi @E + Strength 2mi warm up 5x 1000m @5k Rest: 2:30-3:00 2mi cool down 6mi @E + Strength 2mi warm up 3x 2mi @TP Rest: 2:00 2mi cool down 6mi @E 17mi @LR 5mi or rest 8mi @E+ 4x :07 sprints + Strength 2mi warm up 5x 1000m @5k Rest: 2:30-3:00 2mi cool down 8mi @E + Strength 2mi warm up 3x 2mi @TP Rest: 2:00 2mi cool down 6mi @E 17mi @LR Rest or Strength 3mi @Run 2, Walk 1 6mi @Run 4, Walk 1 Rest 3mi @Run 2, Walk 1 + Strength Rest 13mi @Run 4, Walk 1
Sunday Long Run Plan
STRENGTH TRAINING WEEK 8
WARM UP
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)
Drop Squat
Walking Toe Touch
Reverse Lunge
Lateral Lunge
Shoulder Taps
Single Leg Push Up
Lifts
Deadbugs
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.
I & II: 2 x 10-12 reps 1 min rest between sets NOVICE I
Run/Walk: 2 x 10-12 reps
Novice
STRENGTH
ALL GROUPS STRENGTH
RUN/WALK, NOVICE I & II STRENGTH 2INTERMEDIATE, ADVANCE I & II
1-
2-
Novice
Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
Leg
Run/Walk: 2 x 10-12 reps
I & II: 2 x 10-12 reps
Deadlift 3 x 6 Reps Half Squat 3 x 6 Reps Bench Press 3 x 5 Reps