Saturday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 11 (AUG 19
TO 25)
Track Workout: Reps of 1200’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible both within and between reps. Do not worry about finishing fast if you are consistent. For specific chart click HERE.
Tempo: 8 miles at marathon pace. You will need to be highly focused to hit pace, not too fast, not too slow. Consume a gel at the start and past the midpoint to train your stomach. For your specific pace you can reference the pace chart HERE.
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 4mi @E Rest or Strength 8mi @E 4mi @E + Strength Rest 16mi @LR Rest 5mi
Rest or Strength 1mi warm up 4x 1200m
Rest: 2:00-
1mi cool down 5mi @E + Strength Rest 16mi @LR Rest 6mi @E 7mi @E + Strength 1-2mi warm up 4-5x 1200m @10k Rest: 2:00-3:00 1-2mi cool down 6mi @E + Strength Rest 18mi @LR Rest 2mi warm up 8mi @MP 2mi
down 7mi @E + Strength 2mi warm up 5-6x 1200m
Rest: 2:00
2mi
down 8mi @E + Strength 6mi @E 20mi @LR Rest 2mi warm up 8mi @MP 2mi cool down 8mi @E+ 3x :11 sprints + Strength 2mi warm up 5-6x 1200m @10k Rest: 2:00-3:00 2mi cool down 8mi @E + Strength 8mi @E 20mi @LR 5mi or rest 4mi
1 Rest or Strength 8mi
1 4mi @Run 2,
1 + Strength Rest 16mi @Run 4, Walk 1 Rest
@E
@10k
3:00
cool
@10k
-3:00
cool
@Run 3, Walk
@Run 4, Walk
Walk
Sunday Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 11 (AUG
19 TO 25)
Track Workout: Reps of 1200’s at 10k pace. These should feel comfortably fast. The goal is to run as many even splits as possible both within and between reps. Do not worry about finishing fast if you are consistent. For specific chart click HERE.
Tempo: 8 miles at marathon pace. You will need to be highly focused to hit pace, not too fast, not too slow. Consume a gel at the start and past the midpoint to train your stomach. For your specific pace you can reference the pace chart HERE.
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest or Strength 4mi @E 8mi @E Rest 4mi @E + Strength Rest 16mi @LR Rest or Strength 5mi @E 1mi warm up 4x 1200m @10k Rest: 2:00-3:00 1mi cool down Rest 5mi @E + Strength Rest 16mi @LR Rest 7mi @E + Strength 1-2mi warm up 4-5x 1200m @10k Rest: 2:00-3:00 1-2mi cool down 6mi @E 6mi @E + Strength Rest 18mi @LR Rest 7mi @E + Strength 2mi warm up 5-6x 1200m @10k Rest: 2:00-3:00 2mi cool down 8mi @E + Strength 2mi warm up 8mi @MP 2mi cool down 6mi @E 20mi @LR 5mi or rest 8mi @E+ 3x :11 sprints + Strength 2mi warm up 5-6x 1200m @10k Rest: 2:00-3:00 2mi cool down 8mi @E + Strength 2mi warm up 8mi @MP 2mi cool down 8mi @E 20mi @LR Rest or Strength 4mi @Run 3, Walk 1 8mi @Run 4, Walk 1 Rest 4mi @Run 2, Walk 1 + Strength Rest 16mi @Run 4, Walk 1
STRENGTH TRAINING WEEK 11
1ALL GROUPS
2-
These are meant to be heavy lifts. Lift as heavy as you are able to in order make it though all reps of the given exercise at the given weight. As the season progresses the number of reps will drop and the weight you lift will increase.
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
NOVICE I WARM UP
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)
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps Intermediate: 2 x 12-15 reps Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
Run/Walk: 2 x 10-12 reps
Novice I & II: 2 x 10-12 reps 1 min rest between sets
Deadlift 3 x 4 Reps Back Squat 3 x 4 Reps
Incline Bench 3 x 4 Reps
STRENGTH
STRENGTH
RUN/WALK, NOVICE
INTERMEDIATE, ADVANCE I & II
I & II STRENGTH 2-
Hip Series
Elbow to Knee
Jump Squat
Drop Squat
Ab Twist