Beginner Run Marathon Training Plan Week 8
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 8 Jul 15 |
Jul 15 Run 50 mins |
Jul 16 Cross-Training 40 mins |
Jul 17 Run 60 mins |
Jul 18 Cross-Training 40 mins |
Jul 19 Run 30 mins |
Jul 20 Run-Endurance 10 miles |
Jul 21 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.
Reviewing the course ahead of time not only helps ease the nervousness, but it can also help mentally visualize and rehearse for race day. Download a copy of the race course and start thinking your way through!
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
60 mins @ 65-70% heart rate max
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.
There are many useful tools for long distance athletes. Some help you pace accurately and others prevent chafing. Nutritionally speaking, gels and other fuel-on-go products can enhance your performance by maintaining consistent blood sugar levels and preventing brain fog and hitting the wall due to glycogen depletion in the later miles.
Remember, these are meant to be condiments not entree's when fueling on the course. Take it in the late stages of the longer workouts and races when your glycogen levels are running low and wash it down with water.
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.
Getting tired of training by yourself on the long training sessions? Are you answering all your own questions - out loud? It may be time to train with a buddy or with a group of people. The time flies by quickly and it is a great way to get in a little social time too!
Saturday - Run-Endurance
10 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 10 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Racing is 10% physical and 90% mental. Think your way through training and in the race. Break the distance into smaller, more digestible pieces.
It is much easier to mentally wrap yourself around running or walking several shorter distances than it is to think about digesting the entire distance from the start. Break it up by location on the map, or by distance, either way it will give you a mental edge and will propel your mental game.
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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