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Rest Day Pace Run Training Run Rest Day Training Run Strength Training Long Run 49 k 7 k 8 k 8 k 26 k RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 2-3 10 Rest Day Pace Run Training Run Rest Day Training Run Strength Training HALF MARATHON 44 k 7 k 8 k 8 k 21.1 k RPE: 4-5 RPE: 3-4 RPE: 3-4 45-60 mins RPE: 5 11
- 20 WEEK MAR ATHON TR AINING PL AN GUIDANCE NOTES
As the name suggests, this plan is aimed at getting you...
- 20 WEEK MAR ATHON TR AINING PL AN GUIDANCE NOTES
- Mix Up Your Exercise Routine
- Build Strength
- Get Flexible
- Vary Your Runs
- Do Interval Workouts
- Take Time to Relax
- Keep Your Weight in Check
- Strengthen Your CORE
Add variety to your workouts by including moderate-intensity exercises such as: 1. tennis 2. hiking 3. dancing This keeps your workout routine interesting, ensures you target different muscle groups, and prevents overuse injuries.
Building strength helps you to run faster and with better form. Do strength building exercises such as: 1. weightlifting 2. resistance band exercises 3. bodyweight training, including lunges, squats, and plank variations
Increase flexibility in your body to avoid tightness, shortened muscles, and injury. Plus, you’ll be able to run with greater comfort and ease. Along with yoga and gentle stretching, you can include some of these hip exercisesthat help increase strength and mobility.
To become a faster, stronger runner, include different types of runs in your routine. This may include: 1. endurance runs 2. speedwork 3. tempo training 4. hill runs
To boost strength and endurance, do interval workouts such as: 1. high-intensity interval training (HIIT) 2. fartlek training 3. Tabata training
In addition to having rest days and allowing plenty of time for sleep, you can do relaxation techniques. This helps: 1. soothe muscular tension 2. relieve stress 3. reduce fatigue You’ll also lower your: 1. blood pressure 2. breathing rate 3. heart rate Examples of relaxing activities include indulging in a sauna, massage, or art session. Or you ca...
If you have a healthy body weight, it’ll be easier to move your body when you run and do your workouts. Plus, you’ll have higher energy levels and feel better in general. If you need to lose weight, take steps to do so naturally and healthfully.
A strong core helps you to maintain good form and posture. It can also prevent injury. Along with crunches, do exercises such as: 1. bird dog 2. bridge variations 3. leg lifts
20 WEEK ADVANCED MAR ATHON TR AINING PL AN: KM WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Mileage 1 Easy Run Intervals Easy Run Strength Training Tempo Run Rest Day Long Run 42 k 5 k 3 x 800m 5 k 10 k 16 k RPE: 2-3 then leg workout RPE: 2-3 45-60 mins RPE: 6 RPE: 2-3 2
As the name suggests, this plan is aimed at getting you ready to run a marathon over 20 weeks. Before embarking on this plan, I generally recommend that you should be able to cover around 11 km / 7 miles at your target marathon pace. If you don't have a target pace, run at a conversational pace. By the way, using a run / walk approach is ...
20-WEEK BEGINNER’S MARATHON PULL-OUT PLAN TRAINING PROGRAMME // BEGINNER MARATHON PACES* RECOVERY 8:00-8:15 EASY RUNNING 7:20-7:40 LONG RUNS 7:20-8:00 TIME TRIALS 4KM 26:00 5KM 32:00 8KM 52:00. g *Training Paces: Start at the slower end of the training pace, moving towards the faster end as you progress. Please note that the time trial and ...
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Rest 18 km easy 9 30 min easy 15 min easy, 5 x 1 km at 10 km pace, 2 min recovery, 15 min easy Cross train or strength 60 min easy 60 min easy Rest 10 km easy, 8 km MP, 4 km easy 10 30 min easy 15 min easy, 6 x 300 m uphill at 7-8 RPE, 30 sec rest, MP downhill, 15 min easy Cross train or strength 60 min easy 60 min easy + 6 strides Rest 27 km ...
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Aug 17, 2015 · This 20 week marathon training plan is designed for those who have been running regularly at least four times per week for three months and ideally at least one year. It includes easy...
