2021 SUMMER MARATHON TRAINING: WEEK 2 (JUNE 14 TO 20) Track Workout: This week's track workout bumps up to 400m repeats (1 lap) running 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. Focus on good leg turnover and mechanics. Reference specific workout pace chart for splits HERE.
Tempo: Advanced runners also have their first tempo run this week. This is a 3mi continuous tempo run meant to be run at 80-90% effort level. Aim to run even or negative splits. For your specific tempo pace you can reference the pace chart HERE.
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
or
3 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
6-8 x 400m @ 10k-5k pace Equal Jog Rest
3 mi @ Easy Pace
Rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 5 mi
INTERMEDIATE
4 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
3 mi @ Tempo Pace
@ Easy Pace Strength Training
1-2 mi Warm Up
6-8 x 400m @ 10k-5k pace Equal Jog Rest
9 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
6-8 x 400m @ 10k-5k pace Equal Jog Rest
5 mi @ Easy Pace
Rest
11 mi
5 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
3 mi
3 mi
or
3 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
1-2 mi Cool Down
Rest
RUN/WALK
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
7 mi Run 4, Walk 1
Rest