Beginner Run Marathon Training Plan Week 12

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes. Finish with walking 5 minutes to cool down.

Create a special playlist for your next workout. You'll look forward to the workout and music has been shown to improve performance as well!

• Find 60 minute Routes
• Add this workout to your diary

Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes and include 1 short, 30-60 second pick-up every 10 minutes within the run. Pick up your pace to a fast, challenging pace where you can hear your breathing and it feels just outside your comfort zone. Finish with walking 5 minutes to cool down.

Chafing problem? Lube up for those long training sessions! Chafing is common in long distance running and walking. Any place there is skin rubbing against skin can cause enough friction to start a small fire! Arms, thighs, chest (for men) and around the bra seems (for women).

Instead of raising the fire risk in your area, apply a lubricant like Bodyglide which looks like deodorant and is easy to apply before a training session and the race.

Guys, unless you want to look like you were shot on the course, put band-aids on your chest (nipples) to avoid bleeding that often occurs from friction from your shirt. The small circular band-aids work well and they even have special "Nip Guards" for this very purpose. You can find all these useful tools at your local running store.

• Find 60 minute Routes
• Add this workout to your diary

Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.

• Find 40 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 30 minutes. Finish with walking 5 minutes to cool down.

Remember to keep your long training session at an easy effort level. When the mileage cuts back in distance like it does tomorrow, it is okay to train slightly faster, but for the longer workouts, keep it slow and steady.

• Find 30 minute Routes
• Add this workout to your diary

Warm up walking 5 minutes at a brisk pace. Run 8 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.

The key to efficient recovery and minimizing post endurance workout aches, pains or injuries is to begin the recovery process the minute you finish the long workout each week. Take 10 minutes and keep moving with easy walking.

Walking at an easy pace allows the body to come down more gradually and circulates blood back to normal distribution quantities and regions on your body (i.e. stomach for digestion...).

Within the first 30-45 minutes post long workout, eat a meal rich in carbohydrates and a little protein (3 to 1 ratio carbohydrates to protein). This will quickly replenish the glycogen stores depleted in the long workout as well as provide protein to rebuild muscle tissue damage.

Soak for 5 minutes in an ice bath. It will reduce the inflammation and speed the rate of recovery.

• Find 8 mile Routes
• Add this workout to your diary

Rest from activity today and enjoy the day!

Disclaimer

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