2021 SUMMER MARATHON TRAINING: WEEK 10 (AUG 9 TO 15) Track Workout: This week we have one of our longest and most challenging workouts, running 800m repeats (2 laps) and running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. Ex) Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. You get 2-3 minute rest after each 800m repeat. Focus on pacing and running each lap evenly at a controlled speed. For split specific chart, click
HERE
Tempo: Advanced runners this week transition into our first marathon pace workout running 7 miles continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Pace chart can be referenced
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
or
7 mi
Strength
@ Easy Pace
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
7 mi
INTERMEDIATE
ADVANCED
6 mi @ Easy Pace
7 mi @ Marathon Pace
1-2 mi Warm Up
8-10 x 800m Yasso Format 2-3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
Strength
8-10 x 800m Yasso Format 2-3 min rest
Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
@ Easy Pace
Strength
8-10 x 800m Yasso Format 2-3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
SAT
SUN
@ Easy Pace
Rest
15 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
17 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
18 mi
8 mi
@ Long Run Pace
@ Easy Pace
Strength Training
4 mi
3 mi
or
7 mi
Run 3, Walk 1
Strength
Run 3, Walk 1
Training
FRI
Strength Training
Training
Rest
THU 4 mi
Rest 3 mi
HERE
Run 2, Walk 1 Strength Training
Rest
15 mi Run 4, Walk 1
Rest