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- Tempo run: Warm up and cool down 1 mile (2 km), 2 x 20 minutes at tempo pace with 90 seconds in between at easy pace Rest, 30-min cross training, or easy run: 4-5 miles (7-8 km) and 4 x 75m strides Long run: 20 miles (32 km) Cross-training: 60 minutes
marathonhandbook.com/marathon-training-plan-for-beginners/
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My first 42.2km. This program is for you if ... -You are able to run at least 1 h 30 per week without hurting yourself; -You have participated in road races of at least 5 km; -Your objective is to run a marathon in under 4 hours.
Discover how to master your marathon training plan with expert tips on long runs, strength training, and race day prep. Conquer 26.2 miles with us.
Jun 18, 2024 · So if endurance runners typically run farther than race distance to build stamina and make their 5K, 10K, or half-marathon feel easier, should your weekly long run be over 42.2 km when...
Oct 23, 2023 · The first training block will focus on increasing kilometerage and long runs to improve pure endurance. This will likely be the longest training block in the program. The second training block will focus on improving lactate threshold, with further improvement of pure endurance as a secondary objective.
- Athon/42.2K Plans
- F Marathon/21.1K Plans
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Canadian Running 16 Week ‘Run Your First’ Marathon Plan: For newer runners looking to run the marathon (42.2K) for the very first time. Canadian Running 16 Week Beginner Marathon Plan: For runners who are looking to run the marathon for the first time or who want to improve. You should currently be comfortable running 25-30K a week including a 12K ...
Canadian Running 12 Week Beginner Half Marathon Plan: For newer runners looking to run their first half or who wish to improve upon a previous experience. You should currently be comfortable running at least 20K a week including a 10K long run. Canadian Running 12 Week Intermediate Half Marathon Plan: For runners looking to take their training to t...
Canadian Running 8 Week Beginner 10K Plan: For newer runners looking to run their first 10K or who wish to improve upon a previous experience. You should currently be comfortable running 2-3 times per week and for up to 20 minutes. Canadian Running 8 Week Intermediate 10K Plan: For experienced runners who are looking to take their training to the n...
Canadian Running 8 Week Beginner 5K Plan: For newer runners who are looking to run their first 5K or who wish to improve upon a previous experience. You should currently be comfortable running 2-3 times per week and up to 15 minutes. Canadian Running 8 Week Intermediate 5K Plan: For experienced runners who are looking to improve upon prior 5K racin...
Apr 3, 2024 · Look no further! Whether you're preparing for your first marathon or are well-versed over the 26.2-mile distance, finding the right plan to get you across the finish line is key.
Jun 23, 2020 · The first 2 kilometers goes to plan with the watch showing 9 minute even on the face. The next 2 kilometers sees a leaching of 5 seconds per kilometer and 18 minutes 10 second flashes up for the 4km split.
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