2021 SUMMER MARATHON TRAINING: WEEK 11 (AUG 16 TO 22)
Track Workouts: This week we run 1000m intervals at tempo to 5k pace. The rest is 2-3 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click
HERE.
Tempo: Advanced runners this week run cruise intervals in 4 sets of 2 miles with 2 minute rest after each interval. 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. As tempo workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
or
8 mi
Strength
@ Easy Pace
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
7 mi
INTERMEDIATE
ADVANCED
6 mi @ Easy Pace
4 x 2 mi
4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
7 mi
1-2 mi Warm Up
Strength
4-5 x 1000m @ Tempo-5k pace 2-3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Marathon Pace 2 min rest
1-2 mi Warm Up
4-5 x 1000m @ Tempo-5k pace 2-3 min rest
@ Easy Pace
Rest
RUN/WALK
SUN
@ Easy Pace
Rest
16 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
16 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
18 mi @ Long Run Pace
Rest
Strength Training
8 mi @ Easy Pace
Rest
20 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
4 mi
4 mi
or
8 mi
Run 3, Walk 1
Strength
Run 4, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
4 mi
Rest 4 mi
THU
HERE.
Run 2, Walk 1 Strength Training
Rest
16 mi Run 4, Walk 1
Rest