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  • Marathon Training Guide W11-15 PDF

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    Jamie Ducharme
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    This document outlines a 16-week marathon training plan with increasing weekly long run distances, hill workouts, and strides. Mondays focus on core/cross-training. Tuesdays and Thursdays include runs of 3-5 miles or 4-5 miles at an easy pace. Wednesdays include various speedwork like hill repeats, intervals at marathon goal pace (MGP), or strides. Fridays have longer runs of 10-18 miles with portions at MGP. Saturdays are the longest runs, building up to a peak of 33 miles. Sundays include optional cross-training or rest.

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    This document outlines a 16-week marathon training plan with increasing weekly long run distances, hill workouts, and strides. Mondays focus on core/cross-training. Tuesdays and Thursdays include runs of 3-5 miles or 4-5 miles at an easy pace. Wednesdays include various speedwork like hill repeats, intervals at marathon goal pace (MGP), or strides. Fridays have longer runs of 10-18 miles with portions at MGP. Saturdays are the longest runs, building up to a peak of 33 miles. Sundays include optional cross-training or rest.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    46 views1 page

    Marathon Training Guide W11-15 PDF

    Uploaded by

    Jamie Ducharme
    This document outlines a 16-week marathon training plan with increasing weekly long run distances, hill workouts, and strides. Mondays focus on core/cross-training. Tuesdays and Thursdays include runs of 3-5 miles or 4-5 miles at an easy pace. Wednesdays include various speedwork like hill repeats, intervals at marathon goal pace (MGP), or strides. Fridays have longer runs of 10-18 miles with portions at MGP. Saturdays are the longest runs, building up to a peak of 33 miles. Sundays include optional cross-training or rest.

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    © All Rights Reserved
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    HEARTBREAKER MARATHON TRAINING

    Monday
    2/13/17
    Abs/core/crosstrain

    2/20/17
    Abs/core/crosstrain

    2/27/17
    Abs/core/crosstrain

    3/6/17
    Abs/core/crosstrain

    3/13/17
    Abs/core/crosstrain

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Week 11
    4 - 5 miles | C

    Hill workout below

    3 - 5 miles | C; A/C

    Day off

    15 miles | C

    Week 12
    4 - 5 miles | C

    Week 13
    3 - 5 miles | C

    Week 14
    4 - 5 miles | C; 6 x
    strides

    Week 15
    3 - 5 miles | C

    Sunday
    mileage ~ 20
    Off or Yoga or Cross
    Training
    mileage ~ 33

    6 - 8 miles| C for 2, S
    for 2-3, C for
    remainder

    3 - 5 miles | C; 6 x
    strides; A/C

    Day off

    16 miles | C

    Off or Yoga or Cross


    Training
    mileage ~ 26

    10min easy w/u; 4x


    (4min @ MGP; 2min easy
    btwn each) c/d
    remainder of run; 6-8 mi
    total; 6 x strides

    3 - 5 miles | C; A/C

    Day off

    10 - 12 miles; w/u 4
    miles then HONE IN
    ON MGP!

    Off or Yoga or Cross


    Training
    mileage ~ 31

    400m Hill; 10min w/u;


    8xhill @MGP; jog down
    recovery. After hills, rest
    2 min then 6x strides; 10
    min c/d

    3 - 5 miles | C; A/C

    Day Off

    18 miles | C

    Off or Yoga or Cross


    Training
    mileage ~ 29

    7 - 9 miles | C

    3 - 5 miles | C; 6 x
    strides; A/C

    Day off

    13 - 14 miles; After
    9mi, hone in MGP for
    3 miles, last mile S

    Off or Yoga or Cross


    Training

    Notes:
    Phase III: GO LONG. Hill Workout detail: 200-300m, 10 min w/u, stretch, & strides 3 x (Easy/Medium/Hard for assigned hill length); effort based
    (1st, 4th, 7th easy effort; 2nd, 5th, 8th medium effort; 3rd, 6th, 9th hard effort); Jog down easy btwn each one; all hills continuous. Take a 2
    3 min standing break then run 2 miles straight: 1@MGP, 1@half marathon pace; rest 2-3 min, 10min c/d

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