HEARTBREAKER MARATHON TRAINING

Monday
12/5/16
3 miles | pace C; A/C

12/12/16
3 - 5 miles | C; A/C

12/19/16
3 - 5 miles | C; 4 x
strides; A/C

12/26/16
3 -5 miles | C; 6
strides; A/C

1/2/17
3 - 5 miles | C; 6 x
strides; A/C

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 1
Day off

3 - 5 miles | C; 4 x
strides after the run;
A/C

3 - 4 miles | C

Day off

3 - 5 miles | C; 4 x
strides after the run;
A/C

Day off

2 - 3 miles;
Comfortable;
Abs/Core

3 - 5 miles | C ; A/C

10 min easy w/u; 1

min "on" (5K pace), 1
min easy pace (x6);
10 min c/d

6 miles | C

Week 2
Day off

7 - 9 miles | C

Day off

9 - 11 miles | C

Off or Yoga or Cross

Training
mileage ~ 18

3 - 5 mile | C; A/C

Day off

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

15 min easy w/u; 1

min "on" (5K pace), 30
sec easy pace (x6); 15
min c/d

2 - 4 miles | C;
Abs/Core

6 - 8 miles | C; Give
your body a break

Week 5
Day off

Off or Yoga or Cross

Training

KEY (extended)
C = Conversational
Pace, you can run and
hold a conversation at
this pace
MGP = Marathon Goal Pace
S = Steady pace;
~half marathon race
pace, strong pace you
can hold for a while

mileage ~ 21

Week 4
Day off

Off or option for

yoga/cross-training; Set
your new routine now
at the begninng.
mileage ~ 18

Week 3
Day off

Sunday
mileage ~ 14

Off or Yoga or Cross

Training
mileage ~ 21

Day off

9 - 11 miles | C; Back
up we go!

Off or Yoga or Cross

Training

Notes:
Phase I: LAY THE FOUNDATION KEY: w/u = warm, c/d = cool down: both are easy running; Strides = gentle accelerations between 50 100
meters; each step gets faster until you reach 75-85% of your top speed, hold it for few steps, then gently slow back down to stop within your
desired distance. Catch your breath for 30-60 seconds, turn around, and do the same thing back! When you cant squeeze in an assigned
workout, finish a regular run and do 10 of these, its a great substitute.

A/C = 4min abs/core

post run (plank
viariations, single leg
glute bridge, etc)
FREE LONG RUNS
Saturday 9AM,
Heartbreak Newton

FREE STRENGTH/SPEED
Wed: 7PM Heartbreak
Newton; Thurs:
6:30PM Heartbreak
South End