Beginner Run Marathon Training Plan Week 7
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 7 Jul 8 |
Jul 8 Run 50 mins |
Jul 9 Cross-Training 40 mins |
Jul 10 Run 50 mins |
Jul 11 Cross-Training 40 mins |
Jul 12 Run 30 mins |
Jul 13 Run-Endurance 6 miles |
Jul 14 Rest Day |
Daily Breakdown
Monday - Run50 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 50 minutes. Finish with walking 5 minutes to cool down.
Follow the number one rule in marathoning and don't try anything new on race day! Practice everything from the food you eat before the race, to the fluids you drink and even what you wear. Every week is a dress rehearsal for race day.
Tuesday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.
Wednesday - Run
50 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 50 minutes. Finish with walking 5 minutes to cool down.
Aches and pains are similar to a yellow flag in a car race. Cars are forced to slow and hold their place until the course is clear again.
If you listen to your body's yellow flag when the first signs of aches and pains occur, your risk for injury will drop dramatically. But if you train right through pain you may end up out of the race or not even make it to the start line. Listen to your body and cross-train or rest for a few days if aches occur.
Thursday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.
Friday - Run
30 mins @ 60-70% heart rate max
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.
Avoid blisters and chafing by wearing wicking materials like Coolmax or Dri-fit socks, shorts and top. Body glide will help prevent painful chafing under your arms, legs and around the sports bra.
Saturday - Run-Endurance
6 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 6 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Perform a head-to-toe inventory on the run to maintain efficient form throughout the training session. Think head and eyes looking forward, neck and shoulders relaxed, arms swinging like a pendulum, but not crossing the center line of your body (naval), hands relaxed, hips under your shoulders and land on the mid-foot under your hips.
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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