Advanced Run Marathon Training Plan Week 11
Daily BreakdownMonday - Run
60 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes. Finish with walking 5 minutes to cool down.
Run hills for strength and stamina. Make friends with hills by shortening your stride on the way up and lengthening and letting go on the way down. Hills will make you stronger!
Tuesday - Run+Speed
53 mins @ 80-85% heart rate max
Warm-up walking 5 minutes at a brisk pace. Run 10 minutes at an easy pace. Then Repeat the following 5 times:Run 5 minutes comfortably hard pace at 80-85% heart rate or 8 on the i-Rate Scale followed by running 2 minutes at an easy pace to recover.
It is key to be disciplined and run the easy segments easy. Otherwise the quality of your running and progressing is compromised. After the ten-minute repeats, cool down running 10 minutes easy followed by 5 minutes walking easy.
Wednesday - Cross-Training
50 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40-50 minutes.
There are many useful tools for long distance athletes. Some help you pace accurately and others prevent chafing.
Nutritionally speaking, gels and other fuel-on-go products can enhance your performance by maintaining consistent blood sugar levels and preventing brain fog and hitting the wall due to glycogen depletion in the later miles.
Remember, these are meant to be condiments not entree's when fueling on the course. Take it in the late stages of the longer workouts and races when your glycogen levels are running low and wash it down with water.
Thursday - Run
60 mins @ 65-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes and include 1 short, 30-60 second pick-up every 10 minutes within the run. Pick up your pace to a fast, challenging pace where you can hear your breathing and it feels just outside your comfort zone. Finish with walking 5 minutes to cool down.
Friday - Run
45 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 45 minutes. Finish with walking 5 minutes to cool down.
Create a special playlist for your next workout. You'll look forward to the workout and music has been shown to improve performance as well!
Saturday - Run-Endurance
18 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 18 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Rest days are the perfect time to schedule a 30-60 minute sports massage. Massage has been shown to improve muscle recovery from the long runs and reduce the risk of injury. They are also a great way to find your tight spots!
Sunday - Rest Day
Rest from activity today and enjoy the day!
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