16-week marathon training plan pdf
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Our training plan contains one gym-based resistance or strength training session per week. These sessions are: One strength session per week during weekstoOne power and muscular endurance session per week during weeksto The week plan starts off with a mile week and builds up to a mile week, with your long run maxing out atmiles. Performreps at a faster pace. At the peak of training, you will cover approximatelymiles plus of a) Improved Endurance: A week training plan allows you to gradually build your endurance, helping you comfortably complete the mile distance. b) Injury Prevention: By following a well-designed plan, you give your body enough time to adapt and recover, reducing the risk of overuse injuries. The plan starts with a weekly total ofmiles, plushours of cross training. Finish the run with xm sets of “strides”, accelerating from easy pace to what feels like your 5km race pace, focused on maintaining good formminutes easy warm-upmiles at “tempo” effort on a hilly routeminutes easy cool-down c) Mental Preparation: Consistency is key to Created Date/14/PM reps after setOn completion of the last set, rest forseconds. This runner will be looking to complete at a pace. Each time you stop, rest for a completeseconds, even if you can only do a single repmile long slow run. two strength workouts per week (aroundminutes each) Weekly mileage training volume: First Weekmiles running /minutes of active recovery & 2x strength sessions Strength training and building muscle also reduces the risk of injury during training and on race day. plan starts withruns per week, building toruns per week. Break 4 running specific workoutsstrength training workoutsactive recovery dayfull rest day. weeks of training (6 full months)training sessions per week.