How to Complete a Marathon in Only 16 Weeks
Download PDFHave you always wanted to run a marathon but aren’t sure where to begin? Try this easy to follow 16 plan to get you ready for your big race!
This beginner marathon training program assumes you have been running consistently for at least 8-10 weeks and can run for at least 30 minutes without stopping. Although you can change the workout days around to accommodate your schedule do not run for more than two consecutive days when following this program.
Always make sure to warm up for 5-10 minutes before beginning each exercise session.
Intensity Scale (PE): 10 is a very fast run, 1 is a leisurely stroll
Cross Training (X Training): Any form of exercise other than jogging or running. Swimming, cycling, rowing, elliptical (Intensity: 6/10)
Tempo Runs (Tues. and Thurs.): Faster pace than long runs, usually goal race pace (Intensity: 7/10)
Long Runs (Sat.): Slower pace as completing the distance is what’s important, not time (Intensity: 5/10)
Recovery (Sun.): Can do cross training or go for a walk. 20-30 min of low intensity (Intensity: 2/10)
For the full schedule, check out the PDF!
Source: www.marathonrookie.com
http://www.sport-fitness-advisor.com/marathon-training-schedule.html
