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Essential Guide for Marathon Preparation

Source: hooHA!

HOW TO TRAIN FOR A MARATHON IN 9 WEEKS
Building Up
  • Step 1 :
    Week One: Run 10 miles one day, rest one day and run four to five miles on the other days.
  • Step 2 :
    Week Two: Run 10 miles one day, rest one day and run five miles on the other days.
  • Step 3 :
    Week Three: Run 12 miles one day, rest one day and run five to six miles on the other days.

Maintaining Stamina
  • Step 1 :
    Week Four: Run 15 miles one day, rest one day and run six miles on the other days.
  • Step 2 :
    Week Five: Run 18 miles one day, rest one day and run six miles on the other days.
  • Step 3 :
    Week Six: Run 20 miles one day, rest one day and run seven miles on the other days.

Tapering Off
  • Step 1 :
    Week Seven: Run 15 miles one day, rest one day and run six miles on the other days.
  • Step 2 :
    Week Eight: Run 10 miles one day, rest one day and run five miles on the other days.
  • Step 3 :
    Week Nine: Jog three to four miles every other day. Then run the marathon.

HOW TO TRAIN FOR A MARATHON IN 12 WEEKS
Building Up
  • Step 1 :
    Week One: Run 14 miles one day, do one speed work session one day and run 5 miles on other days.
  • Step 2 :
    Week Two: Run 15 miles one day, do one speed work session one day and run 6 miles on other days.
  • Step 3 :
    Week Three: Run 16 miles one day, do one speed work session one day and run 7 miles on other days.
  • Step 4 :
    Week Four: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
Maintaining Stamina
  • Step 1 :
    Week Five: Run 18 miles one day, do one speed work session one day and run 5 miles on other days.
  • Step 2 :
    Week Six: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
  • Step 3 :
    Week Seven: Run 20 miles one day, do one speed work session one day and run 5 miles on other days.
  • Step 4 :
    Week Eight: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
  • Step 5 :
    Week Nine: Run 20 to 22 miles one day, do one speed work session one day and run 5 miles on other days.
Tapering Off
  • Step 1 :
    Week Ten: Run a 15K or half-marathon practice race. Do one speed work session one day and run 5 miles on other days.
  • Step 2 :
    Week Eleven: Run 10 miles one day, do one speed work session one day and run 5 miles on the other days.
  • Step 3 :
    Week Twelve: Do a little speed work (about half of your normal workout) one day and jog 3 miles on two other days. Run the marathon.

HOW TO TRAIN FOR A MARATHON IN 16 WEEKS
Building Up
  • Step 1 :
    Week One: Run 5 miles one day, 4 miles one day and 3 miles on the remaining days.
  • Step 2 :
    Week Two: Run 6 miles one day, 4 miles one day and 3 miles on the remaining days.
  • Step 3 :
    Week Three: Run 7 miles one day, 4 miles one day and 3 miles on the remaining days.
  • Step 4 :
    Week Four: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
  • Step 5 :
    Week Five: Run 10 miles one day, 5 miles one day and 3 miles on the other days.
Building and Maintaining Stamina
  • Step 1 :
    Week Six: Run 11 miles one day, 5 miles one day and 4 miles on the other days.
  • Step 2 :
    Week Seven: Run 12 miles one day, 6 miles one day and 4 miles on the other days.
  • Step 3 :
    Week Eight: Run 14 miles one day, 6 miles one day and 4 miles on the other days.
  • Step 4 :
    Week Nine: 16 miles one day, 7 miles one day and 4 miles on the other days.
  • Step 5 :
    Week Ten: Run 16 miles one day, 8 miles one day and 5 miles on the other days.
  • Step 6 :
    Week Eleven: Do the same workout as week ten.
  • Step 7 :
    Week Twelve: Run 18 miles one day, 8 miles one day and 5 miles on the other days.
  • Step 8 :
    Week Thirteen: Do the same workout as week twelve.
Tapering Off
  • Step 1 :
    Week Fourteen: Run 9 miles one day, 8 miles one day and 5 miles on the other days.
  • Step 2 :
    Week Fifteen: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
  • Step 3 :
    Week Sixteen: Jog 3 miles every other day. Then run the marathon.
   

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