![]() ![]() new to running and want to give yourself more of a base to work with.realizing that the marathon is a huge challenge and therefore want to take their time with this mammoth journey.completing the marathon for fitness reasons versus time goals.making a comeback from a running injury and want to ease into a training program.trying to minimize any chance of damage or stress on their body.older (age is relative but often times as we grow older we want to give ourselves more grace).In week 8 on Sunday you will run a half marathon, and in week 18 on Sunday, that's scheduled as the Marathon day. Swimming, cycling, and walking are all great cross training exercises. On every Sunday except in week 8 and 18, you will do cross training on Sundays. Week 18 - Rest Sundays - Cross Training, Half Marathon, and Marathon To push your body and rest accordingly, Saturday mileage is divided into the following: In Week 16-18, drop 1 mile per week so you are running only 2 miles on your last Thursday before the race. In week 9, increase to 4 miles on Thursdays. The following 3 weeks leading up to the marathon you will drop down 2 miles on each Wednesday (8 miles, 6 miles, and 4 miles the week of the race). You will do this until Week 15, where you will max out at a 10 mile run on Wednesday. So in Week 3 you will increase to 4 miles, in Week 5 you will increase to 5 miles, etc. Your Wednesday mileage will increase by 1 mile every two weeks. In Week 17 you will drop to 4 miles, and in Week 18 you'll drop down to 3 miles on that Tuesday. Increase to 4 miles in Week 11 and 5 miles in Week 14. You will start out running 3 miles every Tuesday. This schedule is designed to taper you down the last few weeks of your training, so you'll ramp up mileage and then drop down before the big race.īeginners - 18 Week Schedule Monday - Rest Adjust this schedule to your athletic ability accordingly. For beginners, here's a good baseline level to start at. You will want to plan your workouts depending on your level of experience. ![]()
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