MARATHON TRAINING - 26.2

 

The full marathon training program is a 23 week program that gradually builds your mileage and endurance until race day.  You can find other full marathon training plans that are 16 weeks or shorter online.  The 23 week program is longer as it presumes that you are starting from scratch, essentially as a non-runner.  If you have built a base of x miles, it is not necessary to start at Week 1, but I welcome you to come out and run your miles with the group.

 

Please note that there are a few rules for the weekday runs and you do not have to run on Mondays and Wednesdays.  Our priorities in life dictate our running schedule.  The rules are simple.  Allow one rest day the day prior to your long run (or a short run) and allow the day after your long run to be a recovery day.  I would allow one rest day or speed work day between your 2 easy runs during the week.

 

Notice that the day between your 2 weekday runs is labeled as “REST/CT/SPEED”.  You choose depending on your fitness and marathon goals are.   Doing speed work is not necessary to complete a marathon and not necessary for this training program.  It is your choice to incorporate speed work into your run trainings.  If you have not done so in the past, introduce speed work slowly into your trainings to avoid possible injury.  If you have questions about incorporating speed work, we can address them as the season progresses as we plan to have a track workout session to cover this.

 

If you opt to CT (Cross Train), make it a beneficial cross training session by doing an aerobic workout with low impact on your feet and knees, for example, spinning or elliptical.  If you gave a rest day following, consider doing lunge work to strengthen your legs.

 

Please note this training plan is one that will prepare you to complete the 26.2 miles.  From here you can incorporate speed and strength work to work on your personal record (PR).