2021 SUMMER MARATHON TRAINING: WEEK 5 (JULY 5 TO 11)
Track Workout: This week we have our first speed ladder running multiple distances and paces. We start with 200m (½ lap) and work up to 800m (2 laps) before heading back down. The 200m and 400m repeats will be run at 1 mile pace, the 600m and 800m repeats will be run at 5k pace. For specific split chart you can click HERE
Tempo: This week advanced runners have a cruise interval workout running 4 x 1 mile tempo repeats with 1-2 minute rest. Each interval is meant to be run at 80-90% effort level. Aim to run even or negative splits, your last split should be your fastest. For your specific tempo pace you can reference the pace chart HERE
Saturday Long Run Plan
MON
TUE
WED
NOVICE
@ Easy Pace
FRI
SAT
SUN
3 mi
Rest 3 mi
THU
or
5 mi
Strength
@ Easy Pace
@ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
Training
1-2 mi Warm Up
Rest
NOVICE II
3 mi
or
@ Easy Pace
Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
3 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Cool Down 1-2 mi Warm Up
6 mi
INTERMEDIATE
4 mi @ Easy Pace
@ Easy Pace Strength Training
6 mi
ADVANCED
4 x 1 mi
@ Easy Pace
@ Tempo Pace 1-2 min rest
Strength Training
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
12 mi @ Long Run Pace
Rest
Strength Training
1-2 mi Warm Up
200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest
6 mi @ Easy Pace
Rest
14 mi
7 mi
@ Long Run Pace
@ Easy Pace
Strength Training
1-2 mi Cool Down
3 mi
3 mi
or
5 mi
Run 2, Walk 1
Strength
Run 2, Walk 1
Training
Rest
1-2 mi Cool Down
Rest
RUN/WALK
4 mi @ Easy Pace
Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest