2021 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 20 TO 26) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1000m repeats and work down to 400m repeats. The paces are between Tempo to 1mi pace and you get 2-3 minutes of standing rest after each repeat. For specific split chart, click
HERE.
Tempo: No tempo run this week! Enjoy the easy run.
Saturday Long Run Plan
NOVICE
NOVICE II
MON
Rest or
8 mi
4 mi
or
Strength
@ Easy Pace
@ Easy Pace
Rest
Training
4 mi
Rest
@ Easy Pace
or
or
Strength
Rest
Training
@ Easy Pace or
6 mi @ Easy Pace or Rest
4 mi
RUN/WALK
THU
4 mi
Rest
ADVANCED
WED
@ Easy Pace
5 mi
INTERMEDIATE
TUE
6 mi @ Easy Pace
2-3 min rest
1-2 mi Cool Down
Strength Training
12 mi @ Long Run Pace
Rest
4 mi
Rest
@ Easy Pace
12 mi @ Long Run Pace
Rest
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Training
SUN
1-2 mi Cool Down
2-3 min rest
6 mi
Rest
SAT
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Strength
@ Easy Pace
FRI
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest
6 mi @ Easy Pace
Rest
12 mi
6 mi
@ Long Run Pace
@ Easy Pace
1-2 mi Cool Down
Rest
Run 4, Walk 1
or
8 mi
4 mi
or
Strength
Run 3, Walk 1
Run 2, Walk 1
Rest
Training
Rest
12 mi Run 4, Walk 1
Rest