2021 SUMMER MARATHON TRAINING: WEEK 8 (JULY 26 TO AUG 1) Track Workouts: This week we run a similar workout to Week 2 but this time we bump it up to 8-10 x 400m repeats. Each repeat is between 10k-5k pace and the rest is a 400m slow jog between repeats. For specific split chart you can click
HERE.
Tempo: Advanced runners this week have a continuous 6 mile tempo run. Aim to run even or negative splits, your last mile split should be your fastest. As tempo runs 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
6 mi
Strength
@ Easy Pace
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
6 mi
INTERMEDIATE
ADVANCED
5 mi @ Easy Pace
6 mi @ Tempo Pace
1-2 mi Warm Up
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
1-2 mi Cool Down
1-2 mi Warm Up
Strength
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
Training
1-2 mi Cool Down
6 mi
1-2 mi Warm Up
@ Easy Pace
Strength
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
Training
1-2 mi Cool Down
@ Easy Pace
Rest
RUN/WALK
SUN
@ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
3 mi @ Easy Pace
Rest
13 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
Rest
Strength Training
6 mi @ Easy Pace
Rest
17 mi
6 mi
@ Long Run Pace
@ Easy Pace
Strength Training
3 mi
3 mi
or
6 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
SAT
Strength Training
Training
Rest
FRI
3 mi
Rest 3 mi
THU
HERE.
Run 2, Walk 1 Strength Training
Rest
13 mi Run 4, Walk 1
Rest