2022 SUMMER MARATHON TRAINING: WEEK 12 (AUG 22 TO 28)
Track Workouts: This week we bump up to 1200m 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 cut back to run 6mi continuously at marathon pace. Aim to run even or negative splits, your last split should be your fastest. As workouts get longer and the temperatures get warmer, take that into account when selecting your pace. 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
5 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
1-2 mi Warm Up 4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
5 mi @ Easy Pace
6 mi @ Marathon Pace
4 mi Run 4, Walk 1
Strength Training 5 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 4-5 x 1200m @ Tempo-5k pace 2-3 min rest 1-2 mi Cool Down
8 mi Run 4, Walk 1
THU
FRI
SAT
SUN
5 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
Rest
12 mi @ Long Run Pace
Rest
Rest
14 mi @ Long Run Pace
Rest
Rest
14 mi 8 mi @ Long Run Pace @ Easy Pace
Strength Training 5 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 5 mi Run 2, Walk 1 Strength Training
Rest
12 mi Run 4, Walk 1
Rest