Beruflich Dokumente
Kultur Dokumente
Monday
Tuesday
10
min/10
min Out
and
Back
Run
25 min
Easy
Run
Wednesd
ay
25 min
Marathon
Fartlek
Thursda
y
OFF or
CrossTraining
Friday
25 min
Easy
Run
Saturda
y
50 min
Long
Run
Sunday
OFF
Run at easy aerobic effort for a set time, and then turn around and run
back the same way in the same amount of time or slightly less
Marathon Fartlek
30 min
Easy
Run
30 min
Marathon
Fartlek
OFF or
CrossTraining
30 min
Easy
Run
55 min
Long
Run
OFF
4 mile
Easy
Run
3 mile
Easy
Run
4 mile
Easy
Run
8 mile
Long
Run
OFF
3 mile
Maratho
n
Fartlek
4 mile
Easy
Run
4 mile
Easy
Run
4 mile
Easy
Run
9 mile
Long
Run
OFF
4 mile
Easy
Run
5 mile
Hill
Training
1 mile
Easy Run
+
5k
Aerobic
Effort
1 mile
Easy Run
+
5k
Aerobic
Effort
4 mile
Easy Run
1 mile
Easy
Run +
5k
4 mile
Easy
Run
10 mile
Long
Run
OFF
Aerobic
Effort
Aerobic Effort
By this I mean harder than easy pace but a sustainable effort, do not
come too close to the anaerobic threshold, think goal marathon race
pace
Hill Training
This should be a continuous run, more or less easy pace, on the hilliest
route possible, close to aerobic effort going uphill and focus on stride
downhill
Minutes vs. Miles
Notice that the first couple weeks are in minutes before it shifts to
miles in order to ease back into things with no pressure to complete
mileage
4 mile
Easy
Run
4 mile
Easy
Run
1 mile
Easy
Run +
5k
Aerobic
Effort
3 mile
Easy
Run
6 mile
Hill
Training
5 mile
Easy
Run
5 mile
Easy Run
1 mile
Easy
Run +
10k
Aerobic
Effort
4 mile
Easy Run
6 mile
Hill
Training
4 mile
Easy
Run
12 mile
Long
Run
OFF
1 mile
Easy Run
+
5k
Aerobic
Effort
1 mile
Easy Run
+
10k
Aerobic
Effort
5 mile
Easy
Run
4 mile
Easy
Run
12 mile
Long
Run
OFF
5 mile
Easy
Run
4 mile
Easy
Run
15 mile
Long
Run
OFF
5 mile
Easy Run
6 mile
Hill
Training
5 mile
Easy
Run
18 mile
Long
Run
OFF
Down Week
The week of the 9th-14th is meant to give your body some rest to adapt
to the training, take it easy overall but still get the two quality
workouts in
Longer Long Runs
Starting with the 12 mile Long Runs, plan to eat and drink something
during the run to get your body used to what you will eat/drink during
the marathon
Supplementary Exercises
With the mileage starting to really increase this month, make sure to
stretch and do small strength exercises as necessary to avoid injury
5 mile
Easy
Run
5 mile
Maratho
n
Fartlek
4 mile
Easy Run
5 mile
Easy
Run
6x
800m
w/
400m
jog rest
6 mile
Medium
Run
4 mile
Easy Run
5 mile
Easy
Run
8x
800m
w/
400m
jog rest
4 mile
Easy Run
5 mile
Easy
Run +
Strides
6 mile
Medium
Run
6 mile
Easy Run
+
Strides
5 mile
Easy
Run
4 mile
Easy Run
1 mile
Easy
Run +
10k
Aerobic
Effort
7 mile
Medium
Run
4 mile
Easy
Run
16 mile
Long
Run
OFF
6 mile
Easy
Run
18 mile
Long
Run
OFF
1 mile
Easy
Run +
3x2
mile
Efforts
7 mile
Medium
Run
4 mile
Easy
Run
20 mile
Long
Run
OFF
4 mile
Easy
Run
22 mile
Long
Run
OFF
1 mile
Easy
Run +
4 mile
Easy
Run
16 mile
Long
Run
OFF
4x2
mile
Efforts
Yasso 800s
You may have heard of this workout, go at goal marathon race pace,
the idea is that average of 10 reps predicts your time (3:30, 8 min/mile
= 3:30 marathon)
Repeat Efforts
Keep this run well below goal marathon race pace, it should not be a
hard effort at all, just slightly more than an easy day
4 mile
Easy
Run +
Strides
5 mile
Easy
Run
OFF
5 mile
Easy
Run +
Strides
1 mile
Easy Run
+
5k
Aerobic
Effort
20 min.
jog
4 mile
Easy
Run +
Strides
OFF or
CrossTraining
4 mile
Easy
Run
10 mile
Easy
Run
4 mile
Easy
Run
15 min.
jog
15 min.
jog
Flying
Pig
Maratho
n
Strides
The last two weeks should be very easy to allow your body to recover
and reenergize, dont hesitate to adjust the schedule or take a day off
if needed
Race Day Preparation
I would suggest trying to do your long runs at the same time of day as
the marathon, so that you can simulate your race routine and be
prepared