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Print Training Plan
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Even if you have never run a step this 25 week training program is designed to help you train for and finish a marathon. It is important for those who may be new to the sport of running to start slowly and build week by week, giving the body time to adjust. More experienced runners are free to join in when the program matches their current level of training and fitness.
The program involves 3 days of running and 2 days of cross training and is divided into 9 different periods of adaptation. The most important day of the week is the weekend long run which start at 3 miles and finish at 20-22 miles. At first glance, the task may seem insurmountable but experience and research shows the body, given proper rest, has the capacity to adapt quickly.
XT stands for cross training. These activities are aerobic based activities which include swimming, biking/spinning, aerobics, etc.
Off/stretch days are resting and/or stretching which could include yoga, palates, etc (Do nothing that would cause excessive soreness or fatigue).
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 1 | 1 | OFF | run 15-30 min | walk or XT 15-30 min | run 15-30 min | walk or XT 15-30 min | off/stretch | 3 miles |
2 | OFF | run 20-35 min | walk or XT 20-35 min | run 20-35 min | walk or XT 20-35 min | off/stretch | 4 miles |
3 | OFF | run 25-40 min | walk or XT 25-40 min | run 25-40 min | walk or XT 25-40 min | off/stretch | 5 miles |
4 | OFF | run 15-30 min | walk or XT 15-30 min | run 15-30 min | walk or XT 15-30 min | off/stretch | 3 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 2 | 5 | OFF | run 20-35 min | walk or XT 20-35 min | run 20-35 min | walk or XT 20-35 min | off/stretch | 6 miles |
6 | OFF | run 25-40 min | walk or XT 25-40 min | run 25-40 min | walk or XT 25-40 min | off/stretch | 7 miles |
7 | OFF | run 30-45 min | walk or XT 15-30 min | run 30-45 min | walk or XT 15-30 min | off/stretch | 8 miles |
8 | OFF | run 20-35 min | walk or XT 20-35 min | run 20-35 min | walk or XT 20-35 min | off/stretch | 4 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 3 | 9 | OFF | run 35-50 min | walk or XT 25-40 min | run 35-50 min | walk or XT 25-40 min | off/stretch | 9-10 miles |
10 | OFF | run 30-45 min | walk or XT 30-45 min | run 30-45 min | walk or XT 30-45 min | off/stretch | 5 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 4 | 11 | OFF | run 40-55 min | walk or XT 35-50 min | run 40-55 min | walk or XT 35-50 min | off/stretch | 11-12 miles |
12 | OFF | run 30-45 min | walk or XT 35-50 min | run 30-45 min | walk or XT 35-50 min | off/stretch | 6 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 5 | 13 | OFF | run 45-60 min | walk or XT 30-45 min | run 45-60 min | walk or XT 30-45 min | off/stretch | 13-14 miles |
14 | OFF | run 30-45 min | walk or XT 30-45 min | run 30-45 min | walk or XT 30-45 min | off/stretch | 7 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 6 | 15 | OFF | run 45-60 min | walk or XT 30-45 min | run 45-60 min | walk or XT 30-45 min | off/stretch | 8 miles |
16 | OFF | run 45-60 min | walk or XT 30-45 min | run 45-60 min | walk or XT 30-45 min | off/stretch | 14-16 miles |
17 | OFF | run 30-45 min | walk or XT 30-45 min | run 30-45 min | walk or XT 30-45 min | off/stretch | 8-10 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 7 | 18 | OFF | run 45-60 min | walk or XT 30-45 min | run 45-60 min | walk or XT 30-45 min | off/stretch | 16-18 miles |
19 | OFF | run 30-45 min | walk or XT 30-45 min | run 30-45 min | walk or XT 30-45 min | off/stretch | 8-10 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 8 | 20 | OFF | run 45-60 min | walk or XT 30-45 min | run 45-60 min | walk or XT 30-45 min | off/stretch | 18-20 miles |
21 | OFF | run 30-45 min | walk or XT 30-45 min | run 30-45 min | walk or XT 30-45 min | off/stretch | 8-10 miles |
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Dates |
WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Period 9 | 22 | OFF | run 45-60 min | walk or XT 30-45 min | run 45-60 min | walk or XT 30-45 min | off/stretch | 20-22 miles |
23 | OFF | run 25-40 min | walk or XT 25-40 min | run 25-40 min | walk or XT 25-40 min | off/stretch | 8-10 miles |
24 | OFF | run 20-35 min | walk or XT 20-35 min | run 20-35 min | walk or XT 20-35 min | off/stretch | 4-5 miles |
25 | OFF | run 15-30 min | walk or XT 15-30 min | run 15-30 min | off/stretch | OFF | Marathon Day |
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NOTES
Training weeks can be changed to run Tues/Thurs and walk/ XT Mon/Wed if necessary. Always alternate a day of running with a day of Walk/XT.
The walk/xt days are extremely important for consistency, injury prevention and overall aerobic fitness. If you lift weights earlier in the week is better.
When in doubt ALWAYS choose lower end of times and mileage and remember a little walking early saves a lot of crawling later.
Uphill and downhill training can be very important but incorporate it on days other than your long runs.
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