2022 SUMMER MARATHON TRAINING: WEEK 5 (JULY 4 TO 10)
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
3 mi @ Easy Pace
Rest or Strength Training
5 mi @ Easy Pace
3 mi @ Easy Pace
Rest or Strength Training
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
4 mi @ Easy Pace
4 x 1 mi @ Tempo Pace 1-2 min rest
3 mi Run 2, Walk 1
6 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down 1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down 1-2 mi Warm Up 200m, 400m, 600m, 800m, 600m, 400m, 200m @ 5k-1mi pace 3-4 min rest 1-2 mi Cool Down 5 mi Run 2, Walk 1
THU
FRI
SAT
SUN
3 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Rest
10 mi @ Long Run Pace
Rest
Rest
12 mi @ Long Run Pace
Rest
Rest
14 mi 7 mi @ Long Run Pace @ Easy Pace
Strength Training 3 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
6 mi @ Easy Pace Strength Training 3 mi Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest