Run-Walk Marathon Training Plan Week 7
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 7 Aug 5 |
Aug 5 Run-Walk 42 mins |
Aug 6 Cross-Training 40 mins |
Aug 7 Run-Walk 48 mins |
Aug 8 Rest Day |
Aug 9 Cross-Training 40 mins |
Aug 10 Run-Walk Endurance 6 miles |
Aug 11 Rest Day |
Daily Breakdown
Monday - Run-Walk42 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 4 minutes with brisk walking for 2 minutes 7 times for a total of 42 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.
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.
Wednesday - Run-Walk
48 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 4 minutes with brisk walking for 2 minutes 8 times for a total of 48 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 - Rest Day
Rest from activity today and enjoy the day! 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.
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.
Saturday - Run-Walk Endurance
6 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Alternate running for 4 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.
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
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.