Half or Full Marathon Training for Walkers & Runners
Monday – REST
Tuesday – 2-3 Miles
Wednesday – Low Impact Exercise – can include resistance training, weights, pilates
Thursday – 2-3 Miles
Friday – Yoga/Stretch
Saturday – Long Run/Walk (see below for the distance)
Sunday – REST
NOW – you can adapt this schedule to start on any day of the week – so if Saturdays are not ideal for a long run/walk – then establish your long run day and create the schedule around that. Also, cross-training is key to avoid injury.
Week #1 – 2 Miles/4 Miles
Week #2 – 2 Miles/4 Miles
Week #3 – 3 Miles/6 Miles
Week #4 – 3 Miles/6 Miles
Week #5 – 4 Miles/8 Miles
Week #6 – 5 Miles/10 Miles
Week #7 – 4 Miles/8 Miles
Week #8 – 6 Miles/12 Miles
Week #9 – 7 Miles/14 Miles
Week #10 – 4 Miles/8 Miles
Week #11 – 8 Miles/16 Miles
Week #12 – 5 Miles/10 Miles
Week #13 – 9 Miles/18 Miles
Week #14 – 4 Miles/8 Miles
Week #15 – 10 Miles/20 Miles
Week #16 – 4 Miles/8 Miles
Week #17 – 11 Miles/22 Miles
Week #18 – 8 Miles/16 Miles
Week #19 – 5 Miles/10 Miles
Week #20 – RACE WEEKEND
No comments:
Post a Comment