2021 SUMMER MARATHON TRAINING: WEEK 9 (AUG 2 TO 8)
Track Workouts: This week we run a similar workout to Week 3 but this time we bump it up to 8-10 x 600m repeats. Each repeat is between 10k-5k pace and the rest is a full 3 minute standing rest. For specific split chart you can click
HERE
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 2-3 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
or
7 mi
Strength
@ Easy Pace
NOVICE II
4 mi
or
@ Easy Pace
Strength Training
6 mi
INTERMEDIATE
ADVANCED
5 mi @ Easy Pace
3 x 2 mi
8-10 x 600m @ 10k-5k Pace 3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
Strength Training
1-2 mi Cool Down
5 mi
1-2 mi Warm Up
Strength
8-10 x 600m @ 10k-5k Pace 3 min rest
Training
1-2 mi Cool Down
@ Easy Pace
@ Tempo Pace 2-3 min rest
1-2 mi Warm Up
8-10 x 600m @ 10k-5k Pace 3 min rest
@ Easy Pace
Rest
RUN/WALK
SUN
@ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
4 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
4 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
Strength Training
5 mi @ Easy Pace
Rest
14 mi
8 mi
@ Long Run Pace
@ Easy Pace
Strength Training
4 mi
3 mi
or
7 mi
Run 2, Walk 1
Strength
Run 3, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
4 mi
Rest 3 mi
THU
HERE
Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest