RUN (MARATHON) 16 Weeks to 26.2
Author: Team W Coaching - Highlands Ranch, CO
Length: 16 Weeks
Tags: running, marathon, beginner, intermediate, strength, base period
Typical Week: 2 Day Off, 3 Other, 1 Strength, 3 Run
Longest Workout:
26.2 miles
Event:
Marathon
Author: Team W Coaching - Highlands Ranch, CO
Length: 16 Weeks
Tags: running, marathon, beginner, intermediate, strength, base period
Typical Week: 2 Day Off, 3 Other, 1 Strength, 3 Run
Longest Workout:
26.2 miles
Event:
Marathon
RUN (MARATHON) 16 Weeks to 26.2
This 16 week training plan is geared toward the beginner to intermediate marathon runner who will be running the marathon distance 16 weeks from now. The plan has a balance between quality training and recovery to get you to the starting line prepared and healthy. The athlete should be able to run 4 miles as a long run prior to starting this plan. The plan was developed by Kim Welk, endurance coach, certified personal trainer and marathon finisher.
Flex Day: Aerobic cross training - swim, bike or other activity for approx 45 minutes
Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation
Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation
Long runs build strength and confidence. Focus on maintaining a conversational pace. Walk/run combo is ok. Walk at brisk pace - maintaining running form.
Flex Day: Aerobic cross training - swim, bike or other activity for approx 60 minutes
Fartlek - a training technique, used especially among runners, consisting of bursts of intense effort loosely alternating with less strenuous activity.
WU: -
Dynamic Movements
10 minute slow jog
Run 3 minutes at conversational pace followed by 1 minute at 90-95% Rate of Perceived Exertion (RPE) Repeat 5-6 times
Cool Down:
5-10 minute slow jog
Dynamic movements
Conversational Pace: A run performed at a comfortable pace where you can maintain a conversation
Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.