Advanced Run Marathon Training Plan Week 4
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 4 Jun 17 |
Jun 17 Run 60 mins |
Jun 18 Run+Speed 60 mins |
Jun 19 Cross-Training 50 mins |
Jun 20 Run 50 mins |
Jun 21 Run 45 mins |
Jun 22 Run-Endurance 8 miles |
Jun 23 Rest Day |
Daily Breakdown
Monday - Run60 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.
Monitor your resting heart rate throughout the season for signs of training adaptations. Take it at the most calm time of the day for one minute. Or use a heart rate monitor. Establish a baseline by keeping track for 7-10 days. People who are more fit, have lower heart rates. It's also a sign of illness, fatigue or lack of recovery when it begins to creep up.
Tuesday - Run+Speed
60 mins @ 70-80% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes and include 4-6 short, 30-60 second pick-up's 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.
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. The body actually grows stronger when you are resting.
Training is a process that includes strategically placed workouts and rest days to allow your body to be stimulated by the activity and then recover during the rest. Doing too much too soon can lead to burnout and injury.
Listen to your body for aches, pains and fatigue. If your body is giving you a yellow flag with a few aches, take an extra day off and adjust your training to allow full recovery. It will make the difference in the success of your performance in the long workout.
Additional ways to improve recovery is to get at least 8 hours of sleep every night and eat frequent, well-balanced meals throughout the day.
Thursday - Run
50 mins @ 65-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 50 minutes. 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.
Eat a meal that contains complex carbohydrates and a little lean protein at a 4:1 ratio within 30 minutes of your workout to speed the rate of recovery.
Saturday - Run-Endurance
8 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 8 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Cut back weeks allow your body and mind time to adapt, rejuvenate and grow stronger. Every few weeks the mileage and frequency of workouts decreases. Enjoy the brief break in the progression.
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.