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This
program is ideal
for beginner
marathon runners
who are just
starting out, or
for those who
have run a few
marathons and
want to improve
their
performance. It
should enable
the participants
to complete the
26.2 mile event
without too much
difficulty.
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Each
week's training
is presented
separately - use
the menu bar
option 'Week by
Week' above to
select the
training week
you need.
Prior to
Starting:
To enter
into the training program
you need to have
a mileage base
that you have
been carrying
for some time,
say 6 months.
This should be at
least 22 miles
per week, or 3 to
4 hours per
week.
Preferably 4 to
six days per
week.
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If you are
not yet running at this level hold off on
starting the training and focus on building your
running base.
Over the course
of the program,
you will be
required to
increase your
weekly mileage
up to 45 miles.
Two 20 mile
training runs
are included in
the schedule.
Here is a week
by week summary
of the training
schedule:
|
Week
#... |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
Race |
|
Weekly
miles: |
22 |
24 |
25 |
27 |
30 |
30 |
31 |
34 |
37 |
40 |
43 |
42 |
45 |
35 |
30 |
24 |
38 |
|
Longest
Run: |
7 |
8 |
8 |
10 |
12 |
12 |
13 |
15 |
16 |
18 |
20 |
18 |
20 |
15 |
12 |
10 |
26 |
Total
Training miles =
563.
The
'Complete
Schedule'
option on the
menu bar shows
the complete
schedule you
will be
following for
the 18 weeks.
However, we recommend you
use the weekly
schedule as you
progress through
the program.
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Try
to follow the
program as
closely as
possible as it
is designed to
maximize the
training benefit
you can get from your
workouts.
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