2022 SUMMER MARATHON TRAINING: WEEK 15 (SEPT 12 TO 18) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1200m and work down to 400m repeats. The paces are between Tempo to 1mi pace and you get 2-3 minutes of standing rest after each repeat. For specific split chart you can click HERE. Tempo: Advanced runners run their longest tempo run of the training segment with 5 sets of 2 miles at marathon pace. Each interval is meant to be run at your goal marathon pace. Aim to run even or negative splits, your last split should be your fastest. Tempo pace chart can be referenced HERE. Saturday Long Run Plan
MON
TUE
WED
THU
FRI
SAT
SUN
NOVICE
6 mi @ Easy Pace
Rest or Strength Training
9 mi @ Easy Pace
5 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
7 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
8 mi @ Easy Pace
1-2 mi Warm Up 2 x 1200m @ Tempo, 1 x 1k @ 5k, 4 x 400m @ 1 mi 2-3 min rest 1-2 mi Cool Down
7 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
1-2 mi Warm Up 7 mi @ Easy Pace 2 x 1200m @ Tempo, 1 x 5 x 2 mi 1k @ 5k, 4 x 400m @ 1 mi @ Marathon Pace 2-3 min rest Strength 2 min rest 1-2 mi Cool Down Training
6 mi @ Easy Pace
Rest
Rest
Ready To Run 20 Miler
5 mi Run 2, Walk 1
Rest
Rest
Ready To Run 20 Miler
NOVICE II
INTERMEDIATE
ADVANCED
RUN/WALK
7 mi @ Easy Pace
6 mi Run 4, Walk 1
Strength Training
Rest or Strength Training
9 mi Run 4, Walk 1