2022 SUMMER MARATHON TRAINING: WEEK 11 (AUG 15 TO 21)
Track Workouts: This week we run 1000m intervals at tempo to 5k pace. The rest is 2-3 minute standing rest. You will want to start conservative and gradually get faster as the workout progresses. For specific split chart you can click HERE. Tempo: Advanced runners this week run cruise intervals in 4 sets of 2 miles with 2 minute rest after each interval. 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. As tempo workouts get longer and the temperatures get warmer, take that into account when selecting your pace. Tempo pace chart can be referenced HERE. Saturday Long Run Plan
MON
TUE
WED
NOVICE
4 mi @ Easy Pace
Rest or Strength Training
8 mi @ Easy Pace
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
7 mi @ Easy Pace
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
6 mi @ Easy Pace
Strength Training
7 mi @ Easy Pace 4 x 2 mi @ Marathon Pace Strength 2-3 min rest Training 4 mi Run 3, Walk 1
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1000m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
8 mi Run 4, Walk 1
THU
FRI
SAT
SUN
4 mi @ Easy Pace
Rest
16 mi @ Long Run Pace
Rest
Rest
16 mi @ Long Run Pace
Rest
Rest
18 mi @ Long Run Pace
Rest
Rest
20 mi 6 mi @ Long Run Pace @ Easy Pace
Strength Training 4 mi @ Easy Pace Strength Training 6 mi @ Easy Pace Strength Training
8 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training
Rest
16 mi Run 4, Walk 1
Rest