2021 SUMMER MARATHON TRAINING: WEEK 17 (SEPT 27 TO OCT 3) Track Workouts: This week we run a light leg turnover workout with 6-8 x 200m at 5k to 1 mile pace. You will want to pay close attention to how your legs feel and if they are still fatigued from training or starting to get some bounce back. For specific split chart, click
HERE.
Tempo: Advanced runners have their final tempo workout of the training segment, running cruise intervals of 4 x 1 mile. The rest is 1-2 min. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced
HERE. Saturday Long Run Plan
NOVICE
MON 4 mi @ Easy Pace
TUE
WED
Rest
THU
or
6 mi
3 mi
Strength
@ Easy Pace
@ Easy Pace
FRI
Rest
SAT
SUN
8 mi @ Long Run Pace
Rest
Training
Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
5 mi
INTERMEDIATE
ADVANCED
4 mi @ Easy Pace
1-2 mi Warm Up
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
8 mi @ Long Run Pace
Rest
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
Rest
1-2 mi Cool Down
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
@ Easy Pace
3 mi @ Easy Pace
4 x 1 mi
@ Easy Pace
@ Tempo Pace
1-2 min rest
Strength
6-8 x 200m @ 5k-1mi Pace Equal Jog Rest
Training
1-2 mi Cool Down
3 mi @ Easy Pace
Rest
6 mi @ Easy Pace
Rest
8 mi @ Long Run Pace
Rest
8 mi
6 mi
@ Long Run Pace
@ Easy Pace
Rest
RUN/WALK
4 mi
or
6 mi
3 mi
Run 3, Walk 1
Strength
Run 2, Walk 1
Run 2, Walk 1
Training
Rest
8 mi Run 4, Walk 1
Rest