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Marathon Training: Weeks 1-5

The document outlines a 12-week marathon training plan with the goal of building mileage and endurance. The plan progresses each week, starting with 3-5 mile runs and increasing to 9-11 miles. Workouts include strides, tempo runs, and long runs on weekends. Recovery is emphasized with rest days. The key provides definitions for the pace abbreviations and notes the plan is focused on laying a foundation through increased mileage and strength workouts.

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Jamie Ducharme
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8K views1 page

Marathon Training: Weeks 1-5

The document outlines a 12-week marathon training plan with the goal of building mileage and endurance. The plan progresses each week, starting with 3-5 mile runs and increasing to 9-11 miles. Workouts include strides, tempo runs, and long runs on weekends. Recovery is emphasized with rest days. The key provides definitions for the pace abbreviations and notes the plan is focused on laying a foundation through increased mileage and strength workouts.

Uploaded by

Jamie Ducharme
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HEARTBREAKER MARATHON TRAINING

Monday
12/5/16
3 miles | pace C; A/C

12/12/16
3 - 5 miles | C; A/C

12/19/16
3 - 5 miles | C; 4 x
strides; A/C

12/26/16
3 -5 miles | C; 6
strides; A/C

1/2/17
3 - 5 miles | C; 6 x
strides; A/C

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 1
Day off

3 - 5 miles | C; 4 x
strides after the run;
A/C

3 - 4 miles | C

Day off

3 - 5 miles | C; 4 x
strides after the run;
A/C

Day off

2 - 3 miles;
Comfortable;
Abs/Core

3 - 5 miles | C ; A/C

10 min easy w/u; 1


min "on" (5K pace), 1
min easy pace (x6);
10 min c/d

6 miles | C

Week 2
Day off

7 - 9 miles | C

Day off

9 - 11 miles | C

Off or Yoga or Cross


Training
mileage ~ 18

3 - 5 mile | C; A/C

Day off

3 - 5 miles | C; 6 x
strides; A/C

15 min easy w/u; 1


min "on" (5K pace), 30
sec easy pace (x6); 15
min c/d

2 - 4 miles | C;
Abs/Core

6 - 8 miles | C; Give
your body a break

Week 5
Day off

Off or Yoga or Cross


Training

KEY (extended)
C = Conversational
Pace, you can run and
hold a conversation at
this pace
MGP = Marathon Goal Pace
S = Steady pace;
~half marathon race
pace, strong pace you
can hold for a while

mileage ~ 21

Week 4
Day off

Off or option for


yoga/cross-training; Set
your new routine now
at the begninng.
mileage ~ 18

Week 3
Day off

Sunday
mileage ~ 14

Off or Yoga or Cross


Training
mileage ~ 21

Day off

9 - 11 miles | C; Back
up we go!

Off or Yoga or Cross


Training

Notes:
Phase I: LAY THE FOUNDATION KEY: w/u = warm, c/d = cool down: both are easy running; Strides = gentle accelerations between 50 100
meters; each step gets faster until you reach 75-85% of your top speed, hold it for few steps, then gently slow back down to stop within your
desired distance. Catch your breath for 30-60 seconds, turn around, and do the same thing back! When you cant squeeze in an assigned
workout, finish a regular run and do 10 of these, its a great substitute.

A/C = 4min abs/core


post run (plank
viariations, single leg
glute bridge, etc)
FREE LONG RUNS
Saturday 9AM,
Heartbreak Newton

FREE STRENGTH/SPEED
Wed: 7PM Heartbreak
Newton; Thurs:
6:30PM Heartbreak
South End

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