Marathon Training Schedule for Advanced Runners (1 rest day every 10 days)

Click on the "Week" link below to reveal the training Schedule for that week.

 

Week Days from Marathon Theme

notepadWeek one

Week starting 112 Days (16 weeks) from Marathon

Introduction to Marathon training

notepadWeek two

Week starting 105 Days (15 Weeks) from Marathon

notepadWeek three

Week starting 98 Days (14 Weeks) from Marathon


notepadWeek four

Week starting 91 Days (13 Weeks) from Marathon

From weeks 4 to 14 is your hard training block and is most important in the training schedule.

notepadWeek five

Week starting 84 Days (12 Weeks) from Marathon

notepadWeek six

Week starting 77 Days (11 Weeks) from Marathon

notepadWeek seven

Week starting 70 Days (10 Weeks) from Marathon

notepadWeek eight

Week starting 63 Days (9 Weeks) from Marathon

notepadWeek nine

Week starting 56 Days (8 Weeks) from Marathon

notepadWeek ten

Week starting 49 Days (7 Weeks) from Marathon

notepadWeek eleven

Week starting 41 Days (6 Weeks) from Marathon

notepadWeek twelve

Week starting 35 Days (5 Weeks) from Marathon

notepadWeek thirteen

Week starting 28 Days (4 Weeks) from Marathon

notepadWeek fourteen

Week starting 21 Days (3 Weeks) from Marathon

notepadWeek fifteen

Week starting 14 Days (2 Weeks) from Marathon

From weeks 15 to 16 is your "Taper period" used to freshen the body up for race day. It's all easy from here on in.

notepadWeek sixteen

Week starting 7 Days (1 Week) from Marathon


RACE DAY

The work is done, be confident that you can acheive your Marathon goal.

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Word of advice for incorporating races into your schedule as a substitute for training

(Apart from Marathon RACE day)

  • Races: If you want to replace a session or long run with a race then do so but be very selective on where it fits into your marathon training.
  • Replacing a Saturday run with a race is ideal. Whatever you were scheduled to run on the Saturday, skip it and do the race.
  • If tired on the Sunday from the race, then cut the Sunday long run back 2 - 4 miles but remember your long run is more important than the race as the long run will give you the confidence that you can complete the marathon.
  • If your race will be on the Sunday, then do swap Friday and Saturday around so that you have a REST DAY before your race. Race Sunday and pick up your training from the Monday.
  • Make sure the race is any where from 5km to 10km and only do 1 to 2 of them in the marathon training period.
  • WE STRONGLY SUGGEST THAT YOU DO NOT RUN A HALF MARATHON. The half marathon will take too much out of you and compromise your marathon training!
  • If you wish to do a 1/2 marathon, make sure it is after week 11 and well before week  13.
  • If it is a half marathon, DO HALF THE SESSION ON THE WEDNESDAY BEFORE. Whatever you were scheduled to run on the Saturday, do that on the Friday and then have a REST DAY on the Saturday before the 1/2 marathon.
  • On Monday, Tuesday, Wednesday, Thursday, Friday and Saturday following your half marathon, jog around and pick up your training from the following Sunday.
  • Not only do you want to get as much as you can from the race, you also need to absorb it and recover from it.

 

 


 
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