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
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
Sunday Long Run Plan
MON
TUE
WED
3 mi
NOVICE
Rest
@ Easy Pace
NOVICE II
Rest
@ Easy Pace Strength Training
6 mi
INTERMEDIATE
Rest
@ Easy Pace Strength Training
6 mi
ADVANCED
Rest
@ Easy Pace Strength Training
RUN/WALK
Rest
Strength Training
SAT
SUN
Rest or
4 mi
@ Easy Pace
Strength
@ Easy Pace
Rest
10 mi @ Long Run Pace
Training
1-2 mi Warm Up
8-10 x 600m @ 10k-5k Pace 3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
8-10 x 600m @ 10k-5k Pace 3 min rest
1-2 mi Cool Down
1-2 mi Warm Up
8-10 x 600m @ 10k-5k Pace 3 min rest
1-2 mi Cool Down
3mi Run 2, Walk 1
FRI
7 mi
Strength Training
4 mi
THU
HERE
Rest or Strength
4 mi @ Easy Pace
10 mi Rest
@ Long Run Pace
Training
4 mi @ Easy Pace Strength
5 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
Training
6 mi @ Easy Pace
3 x 2 mi @ Tempo Pace
Strength
8 mi
14 mi
@ Easy Pace
@ Long Run Pace
2-3 min rest
Training
Rest
4 mi
7 mi
or
Run 2, Walk 1
Run 3, Walk 1
Strength Training
Strength Training
Rest
10 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Step Up
NOVICE I
UPPER BODY
CORE
Shoulder Taps
Elbow To Knee
NOVICE I
NOVICE I
WEEK 9 WARM UP
Single Leg Cone Touch
Pushups
Hip Bridge
Hip Series
Plank Pushups
Ab Twist
Run/Walk: 2 x 8-10 reps Novice: 2 x 8-10 reps Novice II: 2 x 8-10 reps Intermediate: 2 x 10-12 reps Advanced: 2 x 10-12 reps
Run/Walk: 2 x 10-12 reps Novice: 2 x 10-12 reps Novice II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced: 2 x 12-15 reps
Elbow To Knee: 2 x 10-15 Hip Bridge: 2 x 10-15 Ab Twist: 2 x 30 sec
1 min rest between sets
1 min rest between sets
30 sec rest between sets
Knee To Chest (10 each leg) Leg Pull Back (10 each leg)
NOVICE I
Toy Soldiers (10 each leg) Jumping Jacks (30 sec) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Lateral Shuffle (30 sec)
Complete sequence once