2022 SUMMER MARATHON TRAINING: WEEK 14 (SEPT 5 TO 11) Track Workouts: This week we run a cut down ladder starting with a 2k and cutting down to 400m. The 2k will be at tempo pace and the rest of the intervals are at 5k pace. For specific split chart you can click HERE (Note: 2k splits are listed as mile pace) Tempo: Advanced runners this week cut back to run 8mi 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. Tempo pace chart can be referenced HERE.
Saturday Long Run Plan
MON
TUE
WED
NOVICE
5 mi @ Easy Pace
Rest or Strength Training
9 mi @ Easy Pace
6 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
8 mi @ Easy Pace
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
7 mi @ Easy Pace
8 mi @ Marathon Pace
5 mi Run 4, Walk 1
Strength Training 5 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 2k, 1k, 800m, 400m @ Tempo-5k Pace 2 min rest 1-2 mi Cool Down
9 mi Run 4, Walk 1
THU
FRI
SAT
SUN
5 mi @ Easy Pace
Rest
14 mi @ Long Run Pace
Rest
Rest
14 mi @ Long Run Pace
Rest
Rest
14 mi @ Long Run Pace
Rest
Rest
14 mi 6 mi @ Long Run Pace @ Easy Pace
Strength Training 5 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training
6 mi @ Easy Pace Strength Training 5 mi Run 2, Walk 1 Strength Training
Rest
14 mi Run 4, Walk 1
Rest