Training Plan Click here for a free half marathon training plan.
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Training
8 Weeks to a Fall Marathon Finish Line By Mario Fraioli Excerpted from “ The Official Rock ‘n’ Roll Guide To Marathon and Half-Marathon Training”
It’s mid-summer and suddenly some friends tell you they’re going to run a fall marathon—and you should join them. What?! Is there time to get in decent enough shape to finish it? Yes, of course, assuming you’ve been active and running a bit since the spring. We’d normally suggest a 12- to 14-week plan for optimal
marathon training, but if you don’t have that much time you can still improve your situation in the next two months. Here’s an eight-week plan aimed at getting you to the finish line with more aerobic fitness than you have now. You might not set a new PR, but you’ll still savor the moment you cross the finish line.
For more training plans, strength training routines and cross-training recommendations, go to Competitor.com/training
Week
sunday
monday
tuesday
wednesday
thursday
friday
saturday
total mileage
1
Easy run: 5 miles
REST
Easy run: 6 miles with 6 x 20-second strides
Easy run: 5 miles + strength training
Easy run: 6 miles + 6 x 20-second strides
REST or crosstraining
Long run: 10 miles
32
Easy run: 5 miles + strength training
Easy run: 8 miles + 6 x 20-second strides
REST or crosstraining
Easy run: 12 miles + 6 x 20-second strides
38
REST or crosstraining
Easy run: 12 miles w/last 10 miles @ goal marathon pace
40
Intervals: 8 miles
2
Easy run: 5 miles
3
Easy run: 5 miles
4
Easy run: 5 miles
REST
5
Easy Run: 5 miles
REST
REST
REST
Warm-up, 6 x 800m @ 5K pace w/400m jog recovery between repeats
Tempo run: 2-mile warm-up, 6 miles @ half-marathon pace, 2-mile cooldown (10 miles)
Intervals: 10 miles
Easy run: 5 miles + strength training
Easy run: 6 miles + 6 x 20-second strides
REST or crosstraining
Easy run: 14 miles + 6 x 20-second strides
40
Easy run: 8 miles + 6 x 20-second strides
Easy run: 5 miles + strength training
Easy run: 10 miles + 6 x 20-second strides
REST or crosstraining
Easy run: 16 miles + 6 x 20-second strides
44
REST or crosstraining
Easy run: 16 miles
44
REST or crosstraining
Easy run: 12 miles + 6 x 20-second strides
36
REST
Easy run: 5 miles + 6 x 20-second strides
27
6
Easy run: 5 miles
REST
Easy Run: 10 miles
7
Easy run: 5 miles
REST
Easy run: 6 miles + 6 x 20-second strides
Easy run: 5 miles + strength training
REST
Tempo run: 2-mile warm-up, 3 miles @ goal marathon pace, 2-mile cooldown (7 miles)
8
8 x 1:00 @ 5K effort w/1:00 jog recovery between reps
Easy run: 5 miles + strength training
5 x 1 mile @ 10K pace w/3:00 recovery between reps
Easy run: 5 miles + strength training
Easy run: 5 miles
Fartlek: 8 miles
Fartlek: 8 miles 5 x 3:00 @ 5K effort w/2:00 jog recovery between reps Intervals: 8 miles 6 x 800m @ 10K pace w/400m jog recovery between repeats Fartlek: 5 miles
Easy run: 5 miles
4-5 x 2:00 @ 10K effort w/2:00 jog recovery between reps
RACE DAY!
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7/19/16 12:47 PM