Run-Walk Marathon Training Plan Week 2
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 2 Jun 3 |
Jun 3 Run-Walk 35 mins |
Jun 4 Cross-Training 40 mins |
Jun 5 Run-Walk 35 mins |
Jun 6 Rest Day |
Jun 7 Cross-Training 40 mins |
Jun 8 Run-Walk-Endurance 6 miles |
Jun 9 Rest Day |
Daily Breakdown
Monday - Run-Walk35 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 3 minutes with brisk walking for 2 minutes 7 times for a total of 35 minutes. Finish with walking 5 minutes to cool down.
The training program gradually increases in distance or time and intensity. You may also notice every few weeks the program mileage cuts back or reduces. This allows your body and mind a little down time to recover and adapt to the demands of the training program.
Tuesday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, cardio classes at an easy effort level for 30-40 minutes.
Strength training is an important compliment to your training program. I can improve your running economy and power and decrease the risk of overtraining due to muscle imbalance.
The perfect time to incorporate strength training is on the cross-training days on the schedule.
Wednesday - Run-Walk
35 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 3 minutes with brisk walking for 2 minutes 7 times for a total of 35 minutes. Finish with walking 5 minutes to cool down.
It may be tempting to do more than the training plan calls for, however doing so can dramatically increase your risk for developing aches and pains. Stick with the plan and allow your body time to adapt every week.
Thursday - Rest Day
Rest from activity today and enjoy the day!
Plug your training program into your weekly life schedule to avoid missed workouts. If it is in your plan for the day, you're more likely to get in the training session and reduce the risk of missing it!
Friday - Cross-Training
40 mins @ 60-70% heart rate max
Cross-train at the intensity at an easy to moderate level for 30-40 minutes. Cycling, swimming, yoga/yoga, strength training, elliptical trainer, Stairmaster, spinning are great cross training modes for your training.
Have a tough run? Not every workout is going to be a triumph and you'll soon find you'll have days where you could go all day and days well, when you can't. Sometimes the best workouts are the ones you tackle on the tough days.
Saturday - Run-Walk-Endurance
6 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 3 minutes with brisk walking for 2 minutes for a total of 6 miles. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Congratulations! You've made it through three weeks of training and a pivotal point in your training. You may start to notice you're going a little farther or it is getting a little easier. These are all sure signs you're progressing nicely. Keep it up!
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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