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
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
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
3 mi
@ Easy Pace
Strength
@ Easy Pace
Rest
13 mi @ Long Run Pace
Training
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
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
1-2 mi Cool Down
1-2 mi Warm Up
8-10 x 400m @ 10k-5k Pace Equal Jog Rest
1-2 mi Cool Down
3mi Run 2, Walk 1
FRI
6 mi
Strength Training
3 mi
THU
HERE.
Rest or Strength
3 mi @ Easy Pace
13 mi Rest
@ Long Run Pace
Training
6 mi @ Easy Pace Strength
5 mi @ Easy Pace
Rest
15 mi @ Long Run Pace
Training
6 mi @ Easy Pace Strength
6 mi
6 mi
17 mi
@ Tempo Pace
@ Easy Pace
@ Long Run Pace
Training
Rest
3 mi
6 mi
or
Run 2, Walk 1
Run 4, Walk 1
Strength Training
Strength Training
Rest
13 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Lunge Matrix
NOVICE I
UPPER BODY
CORE
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 8 WARM UP
Cone Touch Matrix
Dips
V-Sits
Hip Series
Body Weight Rows
Leg Lifts
Run/Walk: 2 x 12-15 reps Novice: 2 x 12-15 reps Novice II: 2 x 12-15 reps Intermediate: 2 x 15-20 reps Advanced: 3 x 15-20 reps
Plank: 60 sec/side V-Sits 2 x 10-20 Leg Lifts: 2 x 10-20
1 min rest between sets
30 sec rest between sets
Jumping Jacks (30 sec) Walking Toe Touch (10 each leg)
NOVICE I
Knee to Chest (10 each leg) Leg Pull Back (10 each leg) A-Skip (30 sec) High Knees (30 sec) Butt Kicks (30 sec) Carioca (10 Cross Over Steps each direction)
Lunge Matrix: 2 sets: 5 lunges in each direction, on each leg
Cone Matrix: 2 sets: 5 touches in each direction, on each leg
Complete sequence once
Hip Series: 2 sets: 10 in each direction, on each leg 1 min rest between sets