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  • Marathon Training: Weeks 16-20

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    Jamie Ducharme
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    This training schedule outlines a 20-week marathon training plan, culminating in the Boston Marathon on April 16th. The schedule includes core/cross-training exercises every Monday and Wednesday. Distance increases on weekends, with the longest run of 22 miles occurring on the penultimate Saturday. The final two weeks represent a taper period with decreasing mileage to be well-rested for the marathon.

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    Taper strong into the big day.

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    This training schedule outlines a 20-week marathon training plan, culminating in the Boston Marathon on April 16th. The schedule includes core/cross-training exercises every Monday and Wednesday. Distance increases on weekends, with the longest run of 22 miles occurring on the penultimate Saturday. The final two weeks represent a taper period with decreasing mileage to be well-rested for the marathon.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    7K views1 page

    Marathon Training: Weeks 16-20

    Uploaded by

    Jamie Ducharme
    This training schedule outlines a 20-week marathon training plan, culminating in the Boston Marathon on April 16th. The schedule includes core/cross-training exercises every Monday and Wednesday. Distance increases on weekends, with the longest run of 22 miles occurring on the penultimate Saturday. The final two weeks represent a taper period with decreasing mileage to be well-rested for the marathon.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    HEARTBREAKER MARATHON TRAINING

    Monday
    3/20/17
    Abs/core/crosstrain

    3/27/17
    Abs/core/crosstrain;
    BEGIN TAPER PERIOD

    4/3/17
    Abs/core/crosstrain

    4/10/17
    Abs/core/crosstrain

    4/17/17

    Tuesday
    Week 16
    3 - 5 miles | C; 6x
    strides

    Week 17
    3 - 5 miles | C; 6x
    strides

    Wednesday

    Thursday

    Friday

    Saturday

    10min w/u; 2 x 12min @


    MGP (SLOW 2 min btwn
    each); 4 x 1min @ S
    (30sec easy after each)
    c/d remainder; 6-8mi

    4 - 5 miles | C; A/C

    Day off

    20-22 miles; LONGEST


    LONG RUN! C

    6 - 8 miles | C

    3 - 5 miles C | last 2
    miles @ MGP or faster;
    A/C

    Day off

    12 miles; warm up 4
    miles, next 8 @ MGP

    Off or yoga or crosstraining with stretching


    mileage ~ 20

    4 - 7 miles; Love that


    MGP today for last 3
    miles

    3 - 4 miles C for 1st


    mile then S through
    finish; A/C

    Day off

    8 miles total | C 1st


    mile, 2-6 @ MGP; last 2
    @S

    Week 19
    3 - 4 miles | C; last 1 @
    MGP

    Off or yoga or crosstraining with stretching


    mileage ~ 30

    Week 18
    4 - 6 miles | C; 6x
    strides

    Sunday
    mileage ~ 35

    Off or yoga or crosstraining with stretching


    mileage ~ 10

    4 - 5 miles | C for 1,
    MGP for remainder; 6
    x strides; A/C

    Week 20

    BOSTON
    MARATHON
    Notes:
    Phase IV: FINISH STRONG. TAPER SMART.

    Day off

    2 - 4 miles; w/u 1,
    MGP for remainder

    2 - 3mi EASY, stretch, 4


    x short/gentle strides
    ENTER RACE DATE ==>

    Day off
    4/16/17

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