2021 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 21 TO 27)
Track Workout: This week we take it up to 600m repeats (1 1/2 laps) running between 10k-5k pace. You will want to start conservative and then get faster as the workout progresses. You get a full 3 minute rest after each 600m repeat. Focus on good leg turnover and mechanics. You should be running at a good speed but not all out. Reference specific split chart HERE.
Tempo: Advanced runners have what are considered “cruise intervals”, running 3 x 1 mile at tempo pace with a 1-2 minute rest between each 1 mile 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. 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
5 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 600m @ 10k-5k pace 3 min rest
3 mi @ Easy Pace
Rest
5 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
3 x 1 mi
@ Easy Pace
@ Tempo Pace 1-2 min rest
Strength Training
1-2 mi Warm Up
6-8 x 600m @ 10k-5k pace 3 min rest
7 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
6-8 x 600m @ 10k-5k pace 3 min rest
5 mi @ Easy Pace
Rest
9 mi
5 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
3 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
5 mi Run 4, Walk 1
Rest