Marathon - Sub 5:00
Plan Length: 12 Weeks
This training plan is aimed at those who enjoy running for the fun of it and want to get their marathon time below 5 hours. It's goals are predominantly to set up a structure for someone to follow to achieve this goal
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy 25 min run
The thing about training for the marathon is that it takes consistency. The more aerobic exercise you can do outside of the prescribed running the better. This can be as simple as going for long walks if you are sore, but bike rides in particular are a great way of getting your heart rate up for long periods of time without putting too much stress on your legs.
Planned: 25:00
Other - Optional cross-training day
This day can be whatever you want. A walk, a bike ride, even a swim. Just make sure you get your heart rate up for a while. Anything around 30 minutes is perfect but honestly as much as you want to do is going to be better (as long as you are NOT running - you don't want to get injured)
Run - Easy 30 min run
This first week aims at getting you used to running for longer periods of time. The marathon requires a lot of mental strength as well as physical fitness.
It is important to note that on any of these runs if you need to walk at any point you are more than allowed to do so. That is what is most important, getting the total time in, and not the pace you can do while doing it.
Planned: 30:00
Other - Optional cross-training day
This day can be whatever you want. A walk, a bike ride, even a swim. Just make sure you get your heart rate up for a while. Anything around 30 minutes is perfect but honestly as much as you want to do is going to be better (as long as you are NOT running - you don't want to get injured)
Other - Optional cross-training day
This day can be whatever you want. A walk, a bike ride, even a swim. Just make sure you get your heart rate up for a while. Anything around 30 minutes is perfect but honestly as much as you want to do is going to be better (as long as you are NOT running - you don't want to get injured)
Run - Easy 35 min run
Planned: 35:00
Other - Optional cross-training day
This day can be whatever you want. A walk, a bike ride, even a swim. Just make sure you get your heart rate up for a while. Anything around 30 minutes is perfect but honestly as much as you want to do is going to be better (as long as you are NOT running - you don't want to get injured)
Other 5K & 10K Road/Track Plans
| Plan Name | # Weeks | |
|---|---|---|
| Marathon - Sub 2:30 | 20 weeks | Preview |
| Marathon - Sub 3:00 | 16 weeks | Preview |
| Marathon - Sub 3:30 | 12 weeks | Preview |
| Marathon - Sub 4:00 | 16 weeks | Preview |
| Marathon - Sub 4:30 | 12 weeks | Preview |
| Marathon - Women's Boston Qualifier | 16 weeks | Preview |
| Marathon Sub 2:40 | 12 weeks | Preview |
| Marathon Sub 3:15 | 12 weeks | Preview |
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