2021 SUMMER MARATHON TRAINING: WEEK 12 (AUG 23 TO 29)
Track Workouts: This week we bump up to 1200m 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 cut back to run 6mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Pace chart can be referenced
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
or
8 mi
Strength
@ Easy Pace
NOVICE II
5 mi
or
@ Easy Pace
Strength Training
6 mi
INTERMEDIATE
ADVANCED
5 mi @ Easy Pace
6 mi @ Marathon Pace
1-2 mi Warm Up
4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
1-2 mi Warm Up
Strength
4-5 x 1200m @ Tempo-5k pace 2-3 min rest
Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
@ Easy Pace
Strength
4-5 x 1200m @ Tempo-5k pace 2-3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
SUN
@ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
5 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
Strength Training
4 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
14 mi
8 mi
@ Long Run Pace
@ Easy Pace
Strength Training
5 mi
4 mi
or
8 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
5 mi
Rest 4 mi
THU
HERE.
Run 2, Walk 1 Strength Training
Rest
12 mi Run 4, Walk 1
Rest
2021 SUMMER MARATHON TRAINING: WEEK 12 (AUG 23 TO 29)
Track Workouts: This week we bump up to 1200m 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 cut back to run 6mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Pace chart can be referenced
Sunday Long Run Plan
MON
TUE
WED
4 mi
NOVICE
Rest
@ Easy Pace
5 mi
NOVICE II
Rest
Strength Training
FRI
SAT
SUN
Rest 8 mi
or
5 mi
@ Easy Pace
Strength
@ Easy Pace
Strength Training
@ Easy Pace
THU
HERE.
Rest
12 mi @ Long Run Pace
Training
1-2 mi Warm Up
4-5 x 1200m @ Tempo-5k pace 2-3 min rest
Rest or Strength
5 mi @ Easy Pace
12 mi Rest
@ Long Run Pace
Training
1-2 mi Cool Down
6 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
5 mi
ADVANCED
Rest
@ Easy Pace Strength Training
1-2 mi Warm Up
4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
1-2 mi Warm Up
4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
4 mi
RUN/WALK
Rest
Run 4, Walk 1 Strength Training
4 mi @ Easy Pace Strength
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Training
5mi @ Easy Pace Strength
6 mi
8 mi
14 mi
@ Marathon Pace
@ Easy Pace
@ Long Run Pace
Training
Rest
5 mi
8 mi
or
Run 2, Walk 1
Run 4, Walk 1
Strength Training
Strength Training
Rest
12 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Hip Series
NOVICE I
UPPER BODY
CORE
Push Up
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 12 WARM UP
Single Leg Cone Touch
Dips
Elbow To Knee
Hip Bridge
Body Weight Row
Superman
Jumping Jacks (30 sec) Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg) Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Complete sequence once
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 12-15 reps 1 min rest between sets
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Plank x3 Directions: 60 sec/side Intermediate: 2 x 10-12 reps Elbow To Knee: 2 x 15 Advanced: 2 x 10-12 reps Superman: 2 x 20 1 min rest between sets
30 sec rest between sets