2021 SUMMER MARATHON TRAINING: WEEK 13 (AUG 30 TO SEPT 5)
Track Workouts: This week we run a speed ladder running multiple paces and distances. We start with 400m and work up to 1200m and then head back down to 400m. Intervals paces range from 10k pace down to 1 mile pace. The rest is 3 minute standing rest after each interval. The shorter the interval, the faster the pace. For specific split chart you can click
HERE.
Tempo: Advanced runners this week run cruise intervals in 3 sets of 3 miles with 3 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
FRI
SAT
SUN
5 mi
Rest 4 mi
THU
HERE.
or
9 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
18 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up
Rest
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest
5 mi @ Easy Pace
Rest
20 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 8 mi
INTERMEDIATE
7 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
3 x 3 mi
@ Easy Pace
@ Marathon Pace 3 min rest
Strength Training
1-2 mi Warm Up
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest
20 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
400m, 600m, 800m, 1200m, 800m, 600m, 400m @ 10k-1 mi pace 3 min rest
7 mi @ Easy Pace
Rest
20 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
5 mi
4 mi
or
9 mi
Run 4, Walk 1
Strength
Run 4, Walk 1
Training
Rest
1-2 mi Cool Down
Rest
RUN/WALK
6 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
18 mi Run 4, Walk 1
Rest