2022 SUMMER MARATHON TRAINING: WEEK 16 (SEPT 19 TO 25) Track Workouts: This week we run a combination workout running multiple distances and paces. We start with 1000m repeats 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, click HERE. Tempo: No tempo run this week! Enjoy the easy run.
Saturday Long Run Plan
MON
TUE
WED
THU
FRI
SAT
SUN
NOVICE
4 mi @ Easy Pace or Rest
Rest or Strength Training
8 mi @ Easy Pace
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
NOVICE II
4 mi @ Easy Pace or Rest
Rest or Strength Training
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
INTERMEDIATE
5 mi @ Easy Pace or Rest
6 mi 1-2 mi Warm Up @ Easy Pace 2 x 1k @ Tempo, 2 x 800m
4 mi @ Easy Pace
Rest
12 mi @ Long Run Pace
Rest
ADVANCED
6 mi @ Easy Pace or Rest
1-2 mi Warm Up 6 mi @ Easy Pace 2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
Strength Training
2-3 min rest 1-2 mi Cool Down
6 mi @ Easy Pace
Rest
6 mi 12 mi @ Long Run Pace @ Easy Pace
RUN/WALK
4 mi Run 4, Walk 1 or Rest
Rest or Strength Training
8 mi Run 3, Walk 1
4 mi Run 2, Walk 1
Rest
Strength Training
1-2 mi Warm Up
2 x 1k @ Tempo, 2 x 800m @ 5k, 4 x 400m @ 1 mi
2-3 min rest 1-2 mi Cool Down
@ 5k, 4 x 400m @ 1 mi
2-3 min rest 1-2 mi Cool Down
12 mi Run 4, Walk 1
Rest