Beginner Run Marathon Training Plan Week 5

Week at-a-Glance

Daily Breakdown

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.

There will be days where your workouts are easy, the time flies by and your outfit matches. But there will also be days where every minute is a challenge, it feels like your first day, and you wonder if you're ever going to finish! Roll with the peaks and prepare for the valleys. It's all part of the journey to race day.

• Find 45 minute Routes
• Add this workout to your diary

Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.

• Find 40 minute Routes
• Add this workout to your diary

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.

Treadmill training can be an effective way to get in your miles this season, especially in the winter months. However, I recommend trying to get outdoors at least once per week to prepare physically and mentally for running/walking on pavement and in the elements to simulate race day. It is slightly more challenging due to terrain changes (hills) and the elements (wind...).

Treadmill running is a little more forgiving on the muscles, joints and tendons. Running outdoors on the roads will give your body a chance to prepare for the race course.

• Find 50 minute Routes
• Add this workout to your diary

Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 30-40 minutes.

• Find 40 minute Routes
• Add this workout to your diary

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.

Hydrate with water for training sessions lasting an hour or shorter and consume sports drink for longer sessions.

• Find 30 minute Routes
• Add this workout to your diary

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.

They don't call it long, slow distance (LSD) for nothing. Every weekend, the main training objective is to run and walk S-L-O-W-L-Y and comfortably. So slowly in fact, that you are able to comfortably hold a conversation.

The purpose of the endurance workout is to build an aerobic base, teach your body how to utilize fat as a fuel source and increase the amount of time on your feet. To do this effectively you need to train in the right zone. Like gears on a car, if you use the wrong gear at the wrong time it will cause wear and tear on the car. It is no different in training. If you train at too hard on the long workouts, you are simulating racing every week and your performance may drop due to fatigue.

Train wisely and it will pay off. It takes discipline to run or walk at a slow pace on the long workouts. Taking it too fast is an easy way to burnout and injury. Your wisdom and patience will pay off on race day.

• Find 8 mile Routes
• Add this workout to your diary

Rest from activity today and enjoy the day!

Disclaimer

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