2024 SUMMER MARATHON TRAINING: WEEK 3 (JUNE
Track Workout: You are running sets of 600m at mile pace, 200m jog rest, and 200m at mile pace. Your rest in between each set is to jog an additional 200m, then take 1:00 standing rest. Be mindful of your pace, the rest intervals will make this workout challenging. Reference specific split chart HERE.
Tempo: You are running 3 Miles at a tempo pace. You should feel fast yet comfortable. Finish this workout knowing you could have done one more mile. Advance II will close the last 3 miles of their long run at marathon pace. Reference the pace chart HERE
3mi @Run 2, Walk 1
Strength
(600m @1mi, 200m jog, 200m @1mi) Set Rest: 200m jog+ 1:00 1mi cool down
(600m @1mi, 200m jog, 200m @1mi)
Rest: 200m jog+ 1:00 1-2mi warm up
(600m @1mi, 200m jog, 200m @1mi)
jog+ 1:00
cool down
warm up
(600m @1mi, 200m jog, 200m @1mi)
Set Rest: 200m jog+ 1:00 2mi cool down
Strength
or Strength 4mi @Run 2, Walk 1 3mi @Run 2, Walk 1 + Strength
@Run 4, Walk 1
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II Y TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 3mi @E Rest or Strength 4mi @E 3mi @E + Strength Rest 5mi @LR Rest 3mi
Rest or Strength 1mi
up
3mi @E + Strength Rest 5mi @LR Rest 4mi @E 5mi
+ Strength 1-2mi
up
3mi @E + Strength Rest 7mi @LR Rest
6mi
+
2mi
4x
2mi
5mi @E + Strength 5mi @E 9mi @LR Rest
up 3mi
7mi
+
@E
warm
3x
@E
warm
3-4x
Set
2mi warm up 3mi @TP 2mi cool down
@E
Strength
warm up
Set Rest: 200m
2mi warm
@TP 2mi cool down
@E+ 6x :03 sprints
2mi
4x
7mi
+
5mi @E 9mi @LR w/ last 3mi @MP 3mi or rest
@E
Rest
Rest
Rest
5mi
24 TO 30)
Long Run Plan
2024 SUMMER MARATHON TRAINING: WEEK 3 (JUNE 24 TO 30)
Track Workout: You are running sets of 600m at mile pace, 200m jog rest, and 200m at mile pace. Your rest inbetween each set is to jog an additional 200m, then take 1:00 standing rest. Be mindful of your pace, the rest intervals will make this workout challenging. Reference specific split chart HERE.
Tempo: You are running 3 Miles at a tempo pace. You should feel fast yet comfortable. Finish this workout knowing you could have done one more mile. Advance II will close the last 3 miles of their long run at marathon pace. Reference the pace chart HERE
NOVICE I NOVICE II INTERMEDIATE ADVANCED RUN/WALK ADVANCED II Y TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest or Strength 3mi @E 4mi @E Rest 3mi @E + Strength Rest 5mi @LR Rest or Strength 3mi @E 1mi warm up 3x
Set
1mi
Rest 3mi @E + Strength Rest 5mi @LR Rest 5mi @E + Strength 1-2mi warm up 3-4x
Set
1-2mi
4mi @E 3mi @E + Strength Rest 7mi @LR Rest 6mi @E + Strength 2mi warm up 4x
Set Rest:
2mi cool down 5mi @E + Strength 2mi warm up 3mi @TP 2mi cool down 5mi @E 9mi @LR 3mi or rest 7mi @E+ 6x :03 sprints + Strength 2mi warm up 4x (600m @1mi, 200m
2mi
7mi @E + Strength 2mi warm up 3mi @TP 2mi cool down 5mi @E 9mi @LR w/ last 3mi @MP Rest or Strength 3mi @Run 2, Walk 1 4mi @Run 2, Walk 1 Rest 3mi @Run 2, Walk 1 + Strength Rest 5mi @Run 4, Walk 1
(600m @1mi, 200m jog, 200m @1mi)
Rest: 200m jog+ 1:00
cool down
(600m @1mi, 200m jog, 200m @1mi)
Rest: 200m jog+ 1:00
cool down
(600m @1mi, 200m jog, 200m @1mi)
200m jog+ 1:00
jog, 200m @1mi) Set Rest: 200m jog+ 1:00
cool down
Long Run Plan
STRENGTH TRAINING WEEK 3
Knee To Chest (10 each leg)
Leg Pull Back (10 each leg)
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
I & II: 2 x 10-12 reps
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.
Run/Walk: 2 x 10-12 reps Novice I & II: 2 x 10-12 reps 1
WARM UP STRENGTH
ALL GROUPS STRENGTH
RUN/WALK, NOVICE I & II STRENGTH
INTERMEDIATE, ADVANCE I & II
min rest between sets NOVICE I
1-
2-
2-
Step Ups Body Weight Squat Dips
3
Novice
Intermediate:
Advanced I & II: 2 x 15-20 reps 1 min rest between sets Complete sequence once
Plank x
Directions
2 x 12-15 reps
Deadlift 3 x 8 Reps Back Squat 3 x 8 Reps Bench Press 3 x 6 Reps
Forward Lunge Cone Touch Matrix
Plank Pushup V-Sit