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