HEARTBREAKER MARATHON TRAINING

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12/5/16 Week 1 mileage ~ 14 KEY (extended)
Off or option for C = Conversational
3 - 5 miles | C; 4 x Pace, you can run and
yoga/cross-training; Set
3 miles | pace C; A/C Day off strides after the run; 3 - 4 miles | C Day off 6 miles | C hold a conversation at
your new routine now
A/C this pace
at the begninng.
12/12/16 Week 2 mileage ~ 18 MGP = Marathon Goal Pace
S = Steady pace;
3 - 5 miles | C; 4 x 2 - 3 miles; ~half marathon race
Off or Yoga or Cross
3 - 5 miles | C; A/C Day off strides after the run; Day off Comfortable; 7 - 9 miles | C pace, strong pace you
Training
A/C Abs/Core can hold for a while
12/19/16 Week 3 mileage ~ 21
10 min easy w/u; 1 A/C = 4min abs/core
3 - 5 miles | C; 4 x min "on" (5K pace), 1 Off or Yoga or Cross post run (plank
Day off 3 - 5 miles | C ; A/C Day off 9 - 11 miles | C viariations, single leg
strides; A/C min easy pace (x6); Training
10 min c/d glute bridge, etc)
12/26/16 Week 4 mileage ~ 18 FREE LONG RUNS
Saturday 9AM,
3 -5 miles | C; 6 2 - 4 miles | C; 6 - 8 miles | C; Give Off or Yoga or Cross Heartbreak Newton
Day off 3 - 5 mile | C; A/C Day off
strides; A/C Abs/Core your body a break Training

1/2/17 Week 5 mileage ~ 21 FREE STRENGTH/SPEED

15 min easy w/u; 1 Wed: 7PM Heartbreak
3 - 5 miles | C; 6 x 3 - 5 miles | C; 6 x min "on" (5K pace), 30 9 - 11 miles | C; Back Off or Yoga or Cross Newton; Thurs:
Day off Day off 6:30PM Heartbreak
strides; A/C strides; A/C sec easy pace (x6); 15 up we go! Training
min c/d South End
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 can’t squeeze in an assigned
workout, finish a regular run and do 10 of these, it’s a great substitute.