Sabtu, 11 Mei 2013

Beginners' Marathon Training Schedule


Beginners' Marathon Training Schedule

Notes about the training schedule:
Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.
Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.
Wednesdays and Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.
Saturdays: This is the day for your long slow distance run. Run the designated mileage at aneasy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.
Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.
Note: You can switch days to accommodate your schedule. Just make sure you don't do two really intense or long workouts two days in a row.
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest3 miCT3 miRest4 mi3 mi EZ
2Rest3 milesRest3 miCT or Rest5 mi3 mi EZ
3Rest3 miCT4 miCT or Rest6 mi3 mi EZ
4Rest3 miRest4 miCT or Rest4 mi3 mi EZ
5Rest4 miCT4 miCT or Rest6 mi3 mi EZ
6Rest4 milCT4 miCT or Rest8 mi3 mi EZ
7Rest4 miCT4 miCT or Rest10 mi3 mi EZ
8Rest4 miCT4 miCT or Rest8 mi3 mi EZ
9Rest4 miCT4 miCT or Rest12 miRest
104 mi EZ4 miRest4 miCT or Rest10 mi3 mi EZ
11Rest4 miCT4 miCT or Rest14 mi3 mi EZ
12Rest5 miCT5 miCT or Rest10 mi3 mi EZ
13Rest4 miCT5 miCT or Rest16 mi3 mi EZ
14Rest4 miCT5 miCT or Rest12 mi3 mi EZ
15Rest4 miCT5 miCT or Rest18 miRest
163 mi EZ5 miRest6 miCT or Rest12 mi3 mi EZ
17Rest4 miCT6 miCT or Rest20 mi3 mi EZ
18Rest4 miCT4 miCT or Rest12 mi3 mi EZ
19Rest3 mi20 minutes3 miCT or Rest8 mi3 mi EZ
20Rest2 mi20 minutesRest Day20 minutesRace Day!Rest Day!