Training Plan Training
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6 - W e e k P o s t- M a r at h o n Recovery Plan Training for a marathon is the easy part—recovering from it is where things get tricky. Use this 6-week schedule to ensure that you properly recover from your 26.2-mile race and safely ease your way back into training. B y M a r i o Fr a i ol i
Week
Mo n day
1
20–30 minutes of walking or easy crosstraining such as swimming, spinning, water running or elliptical machine
2
3
4
5
6
CM1015_T_PLAN.indd 49
REST
T ues day
We d nesday
Thursday
Fri day
REST
30 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
REST
30–45 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
30–45 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
Easy Run: 3 miles
Easy Run: 3–4 miles
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Sat urday
Su nday
REST
45–60 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
REST or 45 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
Easy Run: 4–6 miles
60 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
Easy Run: 4–6 miles
45–60 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
Easy Run: 4–6 miles + 4–6 x 20-second strides
REST or 30–60 minutes of easy crosstraining such as swimming, spinning, water running or elliptical machine
Easy Run: 6–8 miles
Easy Run: 5–7 miles + 6 x 20-second strides
REST or 45–60 minutes of easy cross-training such as swimming, spinning, water running or elliptical machine
Tempo Run: 7 miles w/ middle 3 @ halfmarathon to marathon pace
Easy Run: 8–10 miles
Steady State: 7–8 miles w/ middle 4 @ marathon pace + 10–15 seconds/ mile
Easy Run: 10–12 miles
Hill Repeats: 7–8 miles w/10 x 45-second hill repeats mid-run
Easy Run: 12–14 miles
REST
Easy Run: 3–5 miles + 4–6 x 20-second strides
REST
Fartlek: 5–7 miles w/8–10 x 60 seconds hard/60 seconds easy mid-run
Easy Run: 5–7 miles
REST
Easy Run: 4–6 miles + 6 x 20-second strides
Hill Repeats: 7–8 miles w/10 x 30-second hill repeats
Easy Run: 5–7 miles
REST or 45–60 minutes of easy cross-training such as swimming, spinning, water running or elliptical machine
REST
Fartlek: 6–8 miles w/8–10 x 90 seconds hard/90 seconds easy mid-run
Easy Run: 5–7 miles
Easy Run: 6–8 miles + 6 x 20-second strides
REST or 45–60 minutes of easy cross-training such as swimming, spinning, water running or elliptical machine
9/14/15 4:39 PM