Beginner 1. 7 Week Training Plan. If you're new to running, use this guide to get yourself in shape for the Virgin Money London Marathon. Introduction: The following training programmes cover a period of 1. Before embarking on one of these marathon training plans you should have done four to eight weeks of steady running so that you have a foundation of fitness to build on. Each programme is designed to cater for different levels and abilities so it. A training schedule needs to be challenging but not so that you feel out of your depth. Key: ER = Easy Run, SR = Steady Run, TR = Threshold Run, HR = Hill Run, FR = Fartlek Run, IR = Interval Run, LR = Long Run, MP = Marathon Pace, 1/2. MP = Half Marathon Pace, H& N = Hydration & Nutrition Strategies. DOWNLOAD (PDF). Practise H& NWeek 9. Monday. Rest. Tuesday. ERWednesday. Rest. Thursday. 50min SRFriday. Core & Stretching. Sat or Sun. 14 miles LR. Practise H& NWeek 1. Monday. Rest. Tuesday. ERWednesday. Rest. Thursday. 10min ER, 2. HR, 5min ER, 1. 0min SRFriday. Core & Stretching. Sat or Sun. 16 miles LR. Practise H& NWeek 1. Monday. Rest. Tuesday. ER, 5 x (5min IR, 2. ER), 1. 0min ERWednesday. Rest. Thursday. 40min ERFriday. Core & Stretching. Sat or Sun. Run a Half Marathon. Week 1. 2Monday. Rest. Tuesday. 50min ERWednesday. Marathon Training Program. Long Distance Runs All three marathon training programs, from beginner to. Running Program for Absolute Beginners. You’ll notice that during the first few weeks of this beginner’s running program. Rest. Thursday. 10min ER, 3 x (8min TR, 2min ER), 5 x 3. ERFriday. Core & Stretching. Sat or Sun. 18 miles LR 3 x 4 miles MP at start, middle and end. Marathon Training Plan - Beginner. Couch to Marathon; Marathon Training Plan - Beginner. Beginner Marathon Program A training schedule for beginning runners who want to start racing the. Become a runner with this running program designed by Coach Jenny Hadfield. This is the beginner running plan for you. Practise H& NWeek 1. Monday. Rest. Tuesday. ERWednesday. Rest. This realisation usually dawns when a beginner meets a veteran at a race or on a training. Thursday. 5min ER, 4. SR, 5min ERFriday. Core & Stretching. Sat or Sun. 20 miles LR. Practise H& N4 Weeks to go! Monday. Rest. Tuesday. ERWednesday. Rest. Thursday. 1 mile ER , 4 miles HMP, 1 mile ERFriday. Core & Stretching. Sat or Sun. 22 miles LR. This will be your final long training run. Practise MP and H& N3 Weeks to go! Monday. Rest. Tuesday. ERWednesday. Rest. Thursday. 2 miles ER, 4 miles HMP, 2 miles ERFriday. Core & stretching. Sat or Sun. 13 miles LR. Practise MP and H& N2 Weeks to go! Monday. Rest. Tuesday. ERWednesday. Rest. Thursday. 1 mile ER, 5 x (2 mins IR, 2 mins ER), 1 mile ERFriday. Core & Stretching. Sat or Sun. 8 miles ER1 Week to go! Monday. 10 mins MP, 2. HMP, 1. 0 mins MPTuesday. Rest. Wednesday. 20min ERThursday. Rest. Friday. 20min ERSaturday. Gentle stretching. Sunday. Race day! Remember to stretch & warm down with a 1. Eat & drink well.
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