2022 SUMMER MARATHON TRAINING: WEEK 9 (AUG 1 TO 7)
Track Workouts: This week we run a similar workout to Week 3 but this time we bump it up to 8-10 x 600m repeats. Each repeat is between 10k-5k pace and the rest is a full 3 minute standing rest. For specific split chart you can click HERE
Tempo: Advanced runners this week run cruise intervals in 3 sets of 2 miles with 2-3 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
3 mi @ Easy Pace
Rest or Strength Training
7 mi @ Easy Pace
4 mi @ Easy Pace
Rest or Strength Training
1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
NOVICE II
INTERMEDIATE
5 mi @ Easy Pace
ADVANCED
3 x 2 mi @ Tempo Pace 2-3 min rest
RUN/WALK
3 mi Run 2, Walk 1
6 mi @ Easy Pace Strength Training 5 mi @ Easy Pace Strength Training Rest or Strength Training
1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down 1-2 mi Warm Up 8-10 x 600m @ 10k-5k Pace 3 min rest 1-2 mi Cool Down
7 mi Run 3, Walk 1
THU
FRI
SAT
SUN
4 mi @ Easy Pace
Rest
10 mi @ Long Run Pace
Rest
Rest
10 mi @ Long Run Pace
Rest
Rest
13 mi @ Long Run Pace
Rest
Rest
14 mi 8 mi @ Long Run Pace @ Easy Pace
Strength Training 4 mi @ Easy Pace Strength Training 4 mi @ Easy Pace Strength Training
5 mi @ Easy Pace Strength Training 4 mi Run 2, Walk 1 Strength Training
Rest
10 mi Run 4, Walk 1
Rest