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    Marathon Planpdf

    Uploaded by

    Carlos Jesus
    This 16 week marathon training plan outlines a weekly schedule with 7 workouts per week including runs of varying intensities and distances, cross training, yoga, and strength exercises to prepare for a marathon. The plan progresses each week with longer run distances and more intense interval workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Marathon Planpdf

    Uploaded by

    Carlos Jesus
    63 views10 pages
    This 16 week marathon training plan outlines a weekly schedule with 7 workouts per week including runs of varying intensities and distances, cross training, yoga, and strength exercises to prepare for a marathon. The plan progresses each week with longer run distances and more intense interval workouts.

    Original Description:

    marathonplan 16weeks

    Original Title

    marathon_planpdf

    Copyright

    © © All Rights Reserved

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    This 16 week marathon training plan outlines a weekly schedule with 7 workouts per week including runs of varying intensities and distances, cross training, yoga, and strength exercises to prepare for a marathon. The plan progresses each week with longer run distances and more intense interval workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    63 views10 pages

    Marathon Planpdf

    Uploaded by

    Carlos Jesus
    This 16 week marathon training plan outlines a weekly schedule with 7 workouts per week including runs of varying intensities and distances, cross training, yoga, and strength exercises to prepare for a marathon. The plan progresses each week with longer run distances and more intense interval workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10

    2024-06-10 – 2024-09-29

    R Advanced

    16 Weeks 7 Workouts/Week

    16 weeks Marathon Advanced level training plan

    2024-06-10 W01D1a-Easy Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-10 W01D1b-Body Weight Exercises Body weight exercises, 20 minutes.

    2024-06-11 W01D2a-EasyRun • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-11 W01D2b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 5 minutes. Recovery jog, 60 seconds. Repeat 5 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-12 W01D3-Cross Training Cross training, 60 minutes. Focus on upper body and core.

    2024-06-13 W01D4a-Easy Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch

    2024-06-13 W01D4b-Threshold Run • Run, easy pace, 15 minutes.


    • Run, threshold pace, 15 minutes.
    • Run, easy pace, 15 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-14 W01D5-Swim Optional: Yoga or rest day.

    2024-06-15 W01D6a-Easy Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-15 W01D6b-Fartlek • Run, easy pace, 10 minutes.


    • Run, vary intensity throughout workout, 40 minutes. Push yourself to 90% e�ort on hills.
    • Run, easy pace, 10 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-16 W01D7-Long Run • Run, easy pace, 90 minutes.


    • Run o� road if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-17 W02D1a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-17 W02D1b-Body Weight Exercises Body weight exercises, 30 minutes.

    2024-06-18 W02D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-18 W02D2b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 5 minutes. Recovery jog, 60 seconds. Repeat 6 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-19 W02D3-Cross Training Cross training, 45 minutes. Focus on upper body and core.
    2024-06-20 W02D4-Steady Run • Run, easy pace, 10 minutes.
    • Run, steady pace, 20 minutes.
    • Run, threshold pace, 20 minutes.
    • Run, easy pace, 10 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-06-21 W02D5-Yoga Optional: Rest day.

    2024-06-22 W02D6a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-22 W02D6b-Hills • Warm up, 10 minutes.


    • Run, moderate to hard pace, 10 minutes. Recovery jog, 2 minutes. Repeat 2 times.
    • Run up hills if possible.
    • Run, easy pace, 10 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-23 W02D7-Long Run • Run, easy pace, 90 minutes.


    • Run o� road if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-24 W03D1a-Recovery Run • Run, easy pace, 40 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-24 W03D1b-Pilates Optional: Full stretch.

    2024-06-25 W03D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-25 W03D2b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace,10 minutes. Recovery jog, 2 minutes. Repeat 3 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-26 W03D3a-Easy Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-26 W03D3b-Cross Training Cross training, 30 minutes.

    2024-06-27 W03D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-06-27 W03D4b-Steady Run • Run, easy pace, 20 minutes.


    • Run, steady pace, 20 minutes.
    • Run, threshold pace, 20 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-06-28 Rest Rest day.

    2024-06-29 W03D6a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch

    2024-06-29 W03D6b-Hills • Run, easy pace, 10 minutes.


    • Run, moderate to hard pace, 8 minutes. Recovery jog, 2 minutes. Repeat 4 times.
    • Run up hills if possible.
    • Run, easy pace, 10 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch

    2024-06-30 W03D7-Long Run • Run, easy pace, 105 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.
    2024-07-01 W04D1a-Recovery Run • Run, easy pace, 40 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch

    2024-07-01 W04D1b-Yoga Optional: Pilates.

    2024-07-02 W04D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-02 W04D2b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 12 minutes. Recovery jog, 90 seconds. Repeat 3 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-03 W04D3-Easy Run • Run, easy pace, 45 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-04 W04D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-04 W04D4b-Steady Run • Run, easy pace, 20 minutes.


    • Run, steady pace, 20 minutes.
    • Run, threshold pace, 20 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-05 Rest Rest day.

    2024-07-06 W04D6a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-06 W04D6b-Hills • Warm up, 10 minutes.


    • Run, moderate to hard pace, 10 minutes. Recovery jog, 2 minutes. Repeat 3 times.
    • Run up hills if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-07 W04D7-Long Run • Run, easy pace, 105 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-08 W05D1a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-08 W05D1b-Yoga Optional: Pilates.

    2024-07-09 W05D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-09 W05D2b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 15 minutes. Recovery jog, 90 seconds. Repeat 3 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-10 W05D3-Cross Training Cross training, 60 minutes.

    2024-07-11 W05D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-11 W05D4b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 10 minutes. Recovery jog, 90 seconds.
    • Run, threshold pace, 3 minutes. Recovery jog, 90 seconds. Repeat 5 times.
    • Run, threshold pace, 10 minutes. Recovery jog, 90 seconds.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-12 Rest Rest day.


    2024-07-13 W05D6a-Recovery Run • Run, easy pace, 30 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-13 W05D6b-Hills • Run, easy pace, 10 minutes.


    • Run, moderate to hard pace, 10 minutes. Recovery jog, 90 seconds. Repeat 3 times.
    • Run up hills if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-14 W05D7-Long Run • Run, easy pace, 120 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-15 W06D1a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-15 W06D1b-Yoga Optional: Full stretch.

    2024-07-16 W06D2-Threshold Run • Warm up, 10 minutes.


    • Run, threshold pace, 20 minutes.
    • Run, easy pace, 10 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-07-17 W06D3-Cross Training Cross training, 60 minutes.

    2024-07-18 W06D4-Intervals • Warm up, 15 minutes.


    • Run, threshold pace, 400m. Recovery jog, 30 seconds. Repeat 5 times.
    • Run, easy pace, 1 minute.
    • Run, threshold pace, 400m. Recovery jog, 30 seconds. Repeat 5 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-19 W06D5-Swim Optional: Rest day.

    2024-07-20 W06D6-Fartlek • Run, vary intensity throughout workout, 45 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-21 W06D7-Long Run • Run, easy pace, 90 minutes.


    • Run o� road if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-22 W07D1a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-22 W07D1b-Pilates Pilates.

    2024-07-23 W07D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-23 W07D2b-Threshold Run • Run, easy pace, 10 minutes.


    • Run, threshold pace, 30 minutes.
    • Run, easy pace, 10 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-24 W07D3-Cross Training Cross training, 45 minutes. Focus on upper body and core.

    2024-07-25 W07D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.
    2024-07-25 W07D4b-Intervals • Warm up, 15 minutes.
    • Run, threshold pace, 1km. Recovery jog, 90 seconds. Repeat 3 times.
    • Run, easy pace, 3 minutes.
    • Run, threshold pace, 1km. Recovery jog, 90 seconds. Repeat 3 times.
    • Cool down, 5-10 minutes.
    • Stretch.

    2024-07-26 Rest Rest day.

    2024-07-27 W07D6a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-27 W07D6b-Steady Run • Warm up, 10 minutes.


    • Run, steady pace, 6 miles.
    • Run, easy pace, 10 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-28 W07D7-Long Run • Run, easy pace, 135 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-29 W08D1a-Recovery Run • Run, easy pace, 40 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-29 W08D1b-Full Stretch Full stretch.

    2024-07-30 W08D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-30 W08D2b-Threshold Run • Run, easy pace, 15 minutes.


    • Run, threshold pace, 25 minutes.
    • Run, easy pace, 15 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-07-31 W08D3a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-07-31 W08D3b-Cross Training Cross training, 30 minutes.

    2024-08-01 W08D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-01 W08D4b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 10 minutes. Recovery jog, 90 seconds.
    • Run, 10k pace, 1km. Recovery jog, 90 seconds. Repeat 5 times.
    • Run, threshold pace, 10 minutes. Recovery jog, 90 seconds.
    • Cool down, 5-10 minutes.
    • Stretch.

    2024-08-02 W08D5-Swim Optional: Rest day.

    2024-08-03 W08D6a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-03 W08D6b-Hills • Warm up, 10 minutes.


    • Run, moderate to hard pace, 8 minutes. Recovery jog, 90 seconds. Repeat 3 times.
    • Run up hills if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-04 W08D7-Long Run • Run, easy pace, 105 minutes.


    • Run, marathon pace, 30 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.
    2024-08-05 W09D1a-Recovery Run • Run, easy pace, 40 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-05 W09D1b-Full Stretch Full stretch.

    2024-08-06 W09D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-06 W09D2b-Recovery Run • Run, easy pace, 45 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-07 W09D3-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 10 minutes. Recovery jog, 90 seconds.
    • Run, 10k pace, 1km. Recovery jog, 90 seconds. Repeat 5 times.
    • Run, threshold pace, 10 minutes. Recovery jog, 90 seconds.
    • Cool down, 5 to 10 minutes.

    2024-08-08 W09D4-Cross Training Cross training, 30 minutes.

    2024-08-09 Rest Rest day.

    2024-08-10 W09D6a-Easy Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-10 W09D6b-Hills • Warm up, 10 minutes.


    • Run, moderate to hard pace, 10 minutes.
    • Run, moderate to hard pace, 10 minutes. Run up hills if possible. Recovery jog, 3 minutes. Repeat 3 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-11 W09D7-Long Run • Run, easy pace, 110 minutes.


    • Run, marathon pace, 40 minutes .
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-12 W10D1-Swim Optional: Rest day.

    2024-08-13 W10D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-13 W10D2b-Intervals • Warm up, 10 minutes.


    • Run, 10k pace, 1km. Recovery jog, 75 seconds. Repeat 5 times.
    • Run, easy pace, 10 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-14 W10D3a-Recovery Run • Run, easy pace, 40 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-14 W10D3b-Full Stretch Full stretch, 20 minutes.

    2024-08-15 W10D4a-Easy Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-15 W10D4b-Threshold Run • Warm up, 10 minutes.


    • Run, threshold pace, 10 minutes.
    • Run, easy pace, 10 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-08-16 Rest Rest day.

    2024-08-17 W10D6-Easy Run • Run, easy pace, 20 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.
    2024-08-18 W10D7-Half Marathon • Race a half marathon or do a half marathon time trial.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-19 W11D1a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-19 W11D1b-Pilates Optional: Full stretch.

    2024-08-20 W11D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-20 W11D2b-Recovery Run • Run, easy pace, 40 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-21 W11D3-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 15 minutes. Recovery jog, 90 seconds.
    • Run, 10k pace 1km. Recovery jog, 90 seconds. Repeat 5 times.
    • Run, threshold pace, 15 minutes. Recovery jog, 90 seconds.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-22 W11D4-Cross Training Cross training, 45 minutes. Full stretch.

    2024-08-23 Rest Rest day.

    2024-08-24 W11D6-Recovery Run • Run, easy pace, 40 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-25 W11D7-Long Run • Run, easy pace, 60 minutes.


    • Run, threshold pace, 30 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-26 W12D1a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-26 W12D1b-Full Stretch Full stretch.

    2024-08-27 W12D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-27 W12D2b-Threshold Run • Run, easy pace, 15 minutes


    • Run, threshold pace, 15 minutes.
    • Run, easy pace, 15 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-08-28 W12D3-Easy Run • Run, easy pace, 50 minutes.


    • Run o� road if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-29 W12D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-29 W12D4b-Threshold Run • Run, easy pace, 10 minutes.


    • Run, threshold pace, 25 minutes.
    • Run, easy pace, 10 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-08-30 Rest Rest day.


    2024-08-31 W12D6a-Recovery Run • Run, easy pace, 30 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-08-31 W12D6b-Intervals • Warm up, 10 minutes.


    • Run, 10k pace, 5 minutes. Recovery jog, 60 seconds. Repeat 6 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-01 W12D7-Long Run • Run, easy pace, 150 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-02 W13D1-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-03 W13D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-03 W13D2b-Easy Run • Run, easy pace, 45 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-04 W13D3-Intervals • Warm up, 15 minutes.


    • Run, 10k pace, 1km. Recovery jog, 90 seconds. Repeat 6 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-05 W13D4a-Recovery Run • Run, easy pace, 45 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-05 W13D4b-Body Weight Exercises Body weight exercises, 15 minutes. Leg exercises, 15 minutes.

    2024-09-06 Rest Rest day.

    2024-09-07 W13D6-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-08 W13D7-Long Run • Run, easy pace, 120 minutes.


    • Run, marathon pace, 60 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-09 W14D1a-Recovery Run • Run, easy pace, 40 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-09 W14D1b-Pilates Pilates

    2024-09-10 W14D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-10 W14D2b-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 10 minutes. Recovery jog, 90 seconds.
    • Run, 10k pace, 1km. Recovery jog, 90 seconds. Repeat 6 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-11 W14D3-Cross Training Cross training, 45 minutes. Focus on upper body and core.

    2024-09-12 W14D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.
    2024-09-12 W14D4b-Threshold Run • Run, easy pace, 10 minutes
    • Run, threshold pace, 20 minutes.
    • Run, easy pace, 10 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-09-13 Rest Rest day.

    2024-09-14 W14D6-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-15 W14D7-Long Run • Run, easy pace, 60 minutes.


    • Run, marathon pace, 60 minutes.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-16 Rest Rest day.

    2024-09-17 W15D2a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-17 W15D2b-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-18 W15D3-Cross Training Cross training, 45 minutes. Focus on upper body and core.

    2024-09-19 W15D4a-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch

    2024-09-19 W15D4b-Threshold Run • Warm up, 15 minutes


    • Run, threshold pace, 30 minutes.
    • Cool Down, 5 to 10 minutes.
    • Stretch.

    2024-09-20 W15D5-Swim Optional: Rest day.

    2024-09-21 W15D6-Intervals • Warm up, 15 minutes.


    • Run, 10k pace, 3 minutes. Recovery jog, 2 minutes. Repeat 5 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-22 W15D7-Long Run • Run, easy pace, 60 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-23 W16D1-Yoga Optional: Rest day.

    2024-09-24 W16D2-Intervals • Warm up, 10 minutes.


    • Run, threshold pace, 5 minutes. Recovery jog, 60 seconds. Repeat 4 times.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-25 Rest Rest day.

    2024-09-26 W16D4-Recovery Run • Run, easy pace, 30 minutes.


    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-27 Rest Rest day.

    2024-09-28 W16D6-Easy Run • Run, easy pace, 20 minutes.


    • Include 20 seconds of strides. Repeat 5 times during the run.
    • Cool down, 5 to 10 minutes.
    • Stretch.

    2024-09-29 W16D7-Marathon RACE DAY! GOOD LUCK!

    Created by
    Full Potential
    At 30 years old, Keith Anderson changed his lifestyle and began running to get �t and lose weight. After expert advice and training, he ran a 2:17 marathon
    and �nished 10th in the Commonwealth Games Marathon at age 41. Keith's company, Full Potential, provides professional coaching for everyone from
    beginner to elite runners.
    The information, advice, and training plans on this website are for educational purposes only. Before making any changes to your exercise habits and before implementing any
    information or training plans on this website, you should consult your physician. If you follow the advice or training plans on this website, then you do so at your own risk. Garmin
    will not be responsible for any injuries or other health problems that you may su�er if you follow the advice or training plans on this website.

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