2021 SUMMER MARATHON TRAINING: WEEK 4 (JUNE 28 TO JULY 4)
Track Workout: This week we are up to 800m repeats (2 laps), running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. For example: Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. Focus on pacing and running each lap evenly For specific chart click HERE.
Tempo: This week Advanced runners have a continuous 4 mile tempo run. Aim to run even or negative splits, with your last mile split being your fastest. 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
4 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
9 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 800m Yasso Format 3-4 min rest
3 mi @ Easy Pace
Rest
9 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
4 mi @ Tempo Pace
@ Easy Pace Strength Training
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest
11 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest
6 mi @ Easy Pace
Rest
13 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
3 mi
3 mi
or
4 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
1-2 mi Cool Down
Rest
RUN/WALK
5 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
9 mi Run 4, Walk 1
Rest