2021 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 13 TO 19) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1200m and work down to 400m repeats. The paces are between Tempo to 1mi pace and you get 2-3 minutes of standing rest after each repeat. For specific split chart you can click
HERE.
Tempo: Advanced runners run their longest tempo run of the training segment with 5 sets of 2 miles at marathon pace. Each interval is meant to be run at your goal marathon pace. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
Saturday Long Run Plan
MON
TUE
WED
Rest
NOVICE
6 mi @ Easy Pace
THU
or
9 mi
5 mi
Strength
@ Easy Pace
@ Easy Pace
HERE.
FRI
SAT
SUN
Rest
Rest
Ready To Run 20 Miler
Rest
Rest
Ready To Run 20 Miler
Rest
Rest
Ready To Run 20 Miler
Training
Rest
NOVICE II
7 mi
or
@ Easy Pace
Strength Training
8 mi
INTERMEDIATE
7 mi @ Easy Pace
ADVANCED
Training
1-2 mi Cool Down
7 mi @ Easy Pace
1-2 mi Warm Up
Strength
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Marathon Pace 2 min rest
1-2 mi Warm Up
Strength
@ Easy Pace
6 mi @ Easy Pace
1-2 mi Cool Down
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
7 mi 5 x 2 mi
1-2 mi Warm Up
2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest
6 mi @ Easy Pace
3 mi Rest
@ Easy Pace
Ready To Run 20 Miler
Rest
RUN/WALK
6 mi
or
9 mi
5 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Run 2, Walk 1
Training
Rest
Rest
Ready To Run 20 Miler