Run-Walk Marathon Training Plan Week 4

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes at a brisk pace. Alternate running for 3 minutes with brisk walking for 2 minutes 8 times for a total of 40 minutes. Finish with walking 5 minutes to cool down.

Monitor your resting heart rate throughout the season for signs of training adaptations. Take it at the most calm time of the day for one minute. Or use a heart rate monitor. Establish a baseline by keeping track for 7-10 days.

People who are more fit, have lower heart rates. It's also a sign of illness, fatigue or lack of recovery when it begins to creep up.

• Find 40 minute Routes
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Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, 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. Alternate running for 3 minutes with brisk walking for 2 minutes 8 times for a total of 40 minutes. Finish with walking 5 minutes to cool down.

The body actually grows stronger when you are resting. Training is a process that includes strategically placed workouts and rest days to allow your body to be stimulated by the activity and then recover during the rest. Doing too much too soon can lead to burnout and injury.

Listen to your body for aches, pains and fatigue. If your body is giving you a yellow flag with a few aches, take an extra day off and adjust your training to allow full recovery. It will make the difference in the success of your performance in the long workout.

Additional ways to improve recovery is to get at least 8 hours of sleep every night and eat frequent, well-balanced meals throughout the day.

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

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.

Schedule your training sessions at the most convenient time for you. For some it may mean first thing in the morning, for others, lunchtime works best. The perfect time to train is when your lifestyle allows. Plug it into your daily schedule at the top of the list in terms of priorities.

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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.

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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.

Keep track of the mileage on your shoes by putting the date you purchased and started wearing them on the inside on the side of the shoe with a marker. Also keep track of the mileage in your log and you'll begin to learn how many miles you can get on each pair as you go. Some runners get 350 miles, while others can run over 500 miles before the shoe wears out.

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Rest from activity today and enjoy the day!

Disclaimer

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