Beginner Run Marathon Training Plan Week 18
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 18 Sep 23 |
Sep 23 Run 50 mins |
Sep 24 Cross-Training 40 mins |
Sep 25 Run+Speed 50 mins |
Sep 26 Cross-Training 40 mins |
Sep 27 Run 30 mins |
Sep 28 Run-Endurance 10 miles |
Sep 29 Rest Day |
Daily Breakdown
Monday - Run50 mins @ 65-70% 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.
Consider volunteering for a local half marathon in your area. If this is your first race of this distance, it will give you a good idea of what to expect and you'll earn a lot of good karma too!
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+Speed
50 mins @ 70-80% heart rate max
Warm-up walking 5 minutes at a brisk pace. Run 15 minutes at an easy pace. Run 20 minutes comfortably hard pace at 80-85% heart rate or 8-8.5 on i-Rate Scale. Cool down with 15 minutes easy paced running and 5 minutes walking. Think positive. Leading up to the race, focus on the positive aspects of your training, your strength and stamina, endurance and accomplishments. Visualize yourself finishing strong. Go through your training logbook – you've come a long way!
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.
Be flexible with what race day brings. You could wake up and have the most incredible race where everything goes right. Or...you can wake up and have a day that challenges you at every turn. It could be unseasonably warm. In which case, everyone will slow down to finish. The key is to get out there and do the best you can on the day.
Saturday - Run-Endurance
10 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 10 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Plan your race day logistics this week. Organize your transportation to and from the race and packet pick. It will help relieve some of the race week stress.
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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