Training Program: Generic Marathon (26.2 miles) Training Schedule

A Marathon is a long distance event on a decent surface with occasional small inclines/declines.

Marathon

Marathon

Elsewhere it is stated that marathon training should be several months of 40 miles minimum per week.

This training will not enlist you into months of long distance and long hours just to complete the run in style and with fun. If you are interested in going fast and finishing in a faster, competitive time you would need to be averaging 80 to 100 miles per week. For most people the sheer time involved is out of the question!

Your body will need plenty of recovery time on a weekly basis from the sheer volume of running. Gym weight training, core and reactive exercises are less important than running endurance.

Ensure you give your body as much help as possible during the entire training program such as minerals, vitamins, endurance enhancers, muscle repairers (proteins), massage, stretching, hot tubs etc.

It is imperative that your foot strike does not place undue stresses on your knees, everything gets exacerbated with distance.

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The assumption is that you want to complete a Marathon in a reasonably quick time for yourself, not necessarily racing or competing against others.

An advanced or racer’s Marathon training would be more intense compared to this schedule.

All activities below are above and beyond your normal activities of daily living.

You will need to review the 5K and 10K training schedules to start where you feel comfortable before moving into this schedule.

Marathon Training Schedule – Week 1

Sun         10K Run/Race.

Tue         5K (3.1 miles)

Thur       10K (6.2 miles)

Sun         12 K (7.5 miles)

Marathon Training Schedule – Week 2

Tue         5K

Thur       10K

Sun         8.5 miles

Marathon Training Schedule – Week 3

Tue         5K

Thur       10K

Sun         10 miles

Marathon Training Schedule – Week 4

Tue         5K

Thur       10K

Sun         12 miles

Marathon Training Schedule – Week 5

Tue         5K

Thur       10K

Sun         Half Marathon (13.1 miles)

Marathon Training Schedule – Week 6

Tue         5K

Thur       10K

Sun         14.5 miles

Marathon Training Schedule – Week 7

Tue         5K

Thur       10K

Sun         25K (~16 miles)

Marathon Training Schedule – Week 8

Tue         5K

Thur       12K

Sun         25K

Marathon Training Schedule – Week 9

Tue         5 miles

Thur       8.5 miles

Sun         25K

Marathon Training Schedule – Week 10

Tue         10K

Thur       10 miles

Sun         18 miles

Marathon Training Schedule – Week 11

Tue         10K

Thur       10 miles

Sun         20 miles

Marathon Training Schedule – Week 12

Tue         10K

Thur       10 miles

Sun         22 miles

Marathon Training Schedule – Week 13

Tue         10K

Thur       12K

Sun         25K minimum

Tue         10K

Thur       10K fast

Sun         Marathon Run/Race. Enjoy

Definitions for this program.

Walk = your normal walking speed (average is 2½ to 3½ mph = 1 mile in approx. 17 to 24 minutes).

Jog = faster than your fast walk, but slower than running. (average is 5 to 6 mph = 1 mile in 10 to 12 minutes).

Run = Consistent faster pace but less than sprinting that you can hold for extended periods. (average is 6.5 to 8.3 mph = 1 mile in approx. 7¼ to 9 minutes).

Be sure to see our stretches page.

 

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