marathon running training programme
Which training program is the best one for an intermediate runner getting ready to run a marathon?
I have minimal time to train (don’t we all??) but would like to run a 4:30 marathon in December.
What in the world does that have to do with tanning???
Follow this guide:
Sunday – Long run (increase 3-4 miles every 2 weeks)
Monday – Rest or recovery run (if you’re in good shape and not injured)
Tuesday – Endurance run
Wed- Endurance run
Thurs – Endurance run
Firday – Recovery run
Sat – Threshold run
You can train once a day with this program.
Endurance Run – This run should eventually be 10 miles but you can start by running for one hour at a moderate pace. Make sure it’s a distance that you can repeat the next day. If you run too long the first day, you wnot’ have anything left for the next 2 days so try to be humble at first. Reduce this to 1 hour 2 weeks before your race for tapering.
Threshold run – Run hard and fast for 20-45 minutes depending on how you feel .
Long run – Run at a slow to moderate pace for as long as you can possibly go. The recommended distance is 30+ miles at the end of your build cycle which is 1-2 months before your race. You can do even more mileage if you are healthy and feel good enough and are sure you can do it. This is the most important training session of the week. Make this only 15 miles 2 weeks before your race for the tapering period.
Recovery run – Run at a very very slow pace for 20 minutes to a half hour. This helps all the garbage out of your legs and improves circulation.
If you miss a session, just adjust your training schedule just a tiny bit but DO NOT ATTEMPT TO MAKE UP FOR LOST MILEAGE!! Be humble and avoid injuries.
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