26 week marathon training schedule pdf
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This will keep the blood flowing, help flush out the legs, and speed recovery. The week plan is designed to escalate the mileage you’ll run each week more slowly than the other two plans, by bumping up the mileage one week and repeating it the next, and then bumping it up again the following week, and so on. Rest orminutes of cross-training. Long runmiles (5 km) Cross-trainingminutes. Optional cross-training. Speed workout: Warm up and cool down miles (km);x m at 5k pace with m jogFollow withtominutes of non-running exercise, such as cycling or swimming. Tuesday: Easy run at a conversational pace fortominutes. Anything from mountain biking to cross-country skiing, ·miles (5 km) Rest. Thursday: Off day. Speed workout: Warm up and cool down miles (km);x 1,m at 5k pace with m jog · It builds up your mileage overweeks and includes one race pace or tempo run per week. Tempo runs are great for runners with a specific finishing time in mind; they help you to train towards that time. Cross-train – Alternate forms of aerobic activity. Wednesday: Run forminutes. Speed workout: Warm up and cool down miles (km);x m at 5k pace with m jog · Training Plan Terms to Know. Complete rest A Missing: pdf · Rest. Easy runmiles (km) andxm strides. Threshold workout: Warm up and cool downmile (2 km),xminutes at tempo pace withsec rest. Addtominutes of cross-training. This will help you develop both the physical stamina and the mental confidence that · Rest. Lengthweeks /months. Weekly Schedulecomfortable mid-week runs,faster mid-week pace run,long slow weekend run,strength training session, andrest Week Beginner Plan Week Monday Tuesday Wednesday Thursday Friday Saturday SundayV Off J Off Xmiles slow WA Off S Off Xmiles slow WD Off K Off X Updated: PM EDT. Here is the information you need to get you from no running experience to completing your first mile race, RUNFFWPU via Pexels. Long runmiles (km) Cross trainingminutes. Threshold workout: Warm up and cool downmile (2 km),xminutes at tempo pace withsec recovery. Our training plan is available in PDF format in both miles and kilometers · Slow Mileage Escalation. Long runmiles (km) Cross trainingminutes. Threshold workout: Warm up and cool downmile (2 km),xminutes at tempo pace withsec rest. Easy runmiles (km) andxm strides. Monday: Rest day (no running!). Cooldown – After your interval and tempo run sessions, it’s important to cool down your body by continuing to run for a mile or two at an easy pace.
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