2021 SUMMER MARATHON TRAINING: WEEK 1 (JUNE 7 TO 13) Track Workout: The first workout is designed to be an introduction into interval running, focusing on leg turnover and getting your legs more comfortable with faster paces. The repetitions start at 5k pace and work down to 1mi pace. Reference specific workout pace chart for splits
Saturday Long Run Plan
MON
TUE
HERE.
WED
NOVICE
@ Easy Pace
or Strength
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
3 mi
@ Easy Pace
@ Easy Pace
Rest
6 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 200m @ 5k-1 mi pace Equal Jog Rest
3 mi @ Easy Pace
Rest
6 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 4 mi
INTERMEDIATE
3 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
5 mi @ Easy Pace
@ Easy Pace Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
8 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
6-8 x 200m @ 5k-1 mi pace Equal Jog Rest
5 mi @ Easy Pace
Rest
10 mi
5 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
3 mi
3 mi
or
3 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
6 mi Run 4, Walk 1
Rest