Beginner Run Marathon Training Plan Week 11
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 11 Aug 5 |
Aug 5 Run 60 mins |
Aug 6 Cross-Training 40 mins |
Aug 7 Run 60 mins |
Aug 8 Cross-Training 40 mins |
Aug 9 Run 30 mins |
Aug 10 Run-Endurance 14 miles |
Aug 11 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.
Play it safe and leave a note where you are training, the time you left and bring your cell phone with you. Wear reflective clothing when training in the dark and if you're on the roads, run facing traffic.
Tuesday - Cross-Training
40 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 30-40 minutes.
Wednesday - 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.
Plan a spectator's strategy for your family and fans on race day. Give them a map, a plan and what to yell to you in the final stretch!
Thursday - Cross-Training
40 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 30-40 minutes.
Friday - Run
30 mins @ 60-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 30 minutes. Finish with walking 5 minutes to cool down.
Many races offer Pacers to help guide you on race day. It's a great idea to follow a pace leader on race day if you are new to racing or new to pacing. Check the race details to see if they offer pacers at your planned race pace.
Saturday - Run-Endurance
14 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 14 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Today is the last super long run and one that will build character and strength for race day. Remember to break up the distance into smaller pieces, pace yourself and think you way through. You're one more workout closer to reaching the finish!
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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