2022 SUMMER MARATHON TRAINING: WEEK 4 (JUNE 27 TO JULY 3)
Track Workout: This week we are up to 800m repeats (2 laps), running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. For example: Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. Focus on pacing and running each lap evenly For specific chart click HERE.
Tempo: This week Advanced runners have a continuous 4 mile tempo run. Aim to run even or negative splits, with your last mile split being your fastest. For your specific tempo pace you can reference the pace chart HERE. Saturday Long Run Plan
NOVICE
NOVICE II
MON
TUE
WED
3 mi @ Easy Pace
Rest or Strength Training
4 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
9 mi @ Long Run Pace
Rest
Rest
9 mi @ Long Run Pace
Rest
Rest
11 mi @ Long Run Pace
Rest
Rest
13 mi 6 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training
1-2 mi Cool Down
INTERMEDIATE
ADVANCED
RUN/WALK
4 mi @ Easy Pace
4 mi @ Tempo Pace
3 mi Run 2, Walk 1
5 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest
5 mi @ Easy Pace Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest
6 mi @ Easy Pace Strength Training
1-2 mi Cool Down
4 mi Run 2, Walk 1
3 mi Run 2, Walk 1 Strength Training
Rest
9 mi Run 4, Walk 1
Rest
2022 SUMMER MARATHON TRAINING: WEEK 4 (JUNE 27 TO JULY 3) Track Workout: This week we are up to 800m repeats (2 laps), running them in what is known as the Yasso format. For this workout you simply run the equivalent marathon time as an 800m split. For example: Goal Marathon Time of 4:00:00 hours = 4:00 minutes per 800m split. Focus on pacing and running each lap evenly For specific chart click HERE.
Tempo: This week Advanced runners have a continuous 4 mile tempo run. Aim to run even or negative splits, with your last mile split being your fastest. For your specific tempo pace you can reference the pace chart HERE. Sunday Long Run Plan
NOVICE
NOVICE II
MON
TUE
Rest
3 mi @ Easy Pace Strength Training
Rest
3 mi @ Easy Pace Strength Training
WED
THU
FRI
SAT
SUN
4 mi @ Easy Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
9 mi @ Long Run Pace
Rest or Strength Training
3 mi @ Easy Pace
Rest
9 mi @ Long Run Pace
4 mi @ Easy Pace
Rest
11 mi @ Long Run Pace
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest 1-2 mi Cool Down
INTERMEDIATE
Rest
5 mi @ Easy Pace Strength Training
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest 1-2 mi Cool Down
ADVANCED
Rest
6 mi @ Easy Pace Strength Training
1-2 mi Warm Up
6-8 x 800m Yasso Format 3-4 min rest 1-2 mi Cool Down
RUN/WALK
Rest
3mi Run 2, Walk 1 Strength Training
4 mi Run 2, Walk 1
5 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
4 mi @ Tempo
3 mi Run 2, Walk 1 Strength Training
13 mi 6 mi @ Easy Pace @ Long Run Pace
Rest
9 mi Run 4, Walk 1
STRENGTH TRAINING
LOWER BODY Step Ups
NOVICE I
UPPER BODY
CORE
Plank Pushup
Plank x 3 Directions
NOVICE I
NOVICE I
WEEK 4 WARM UP 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
Cone Touch Matrix
Dips
Ab Twists
Lateral Lunge
Body Weight Rows
Supermans
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 15-20 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 15-20 reps
1 min rest between sets
1 min rest between sets
Plank: 2 x 60 sec/side Ab Twists: 2 x 45 sec Supermans: 2 x 30 reps 30 sec rest between sets