Beginner Run Marathon Training Plan Week 9
Week at-a-Glance
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 9 Jul 22 |
Jul 22 Run 50 mins |
Jul 23 Cross-Training 40 mins |
Jul 24 Run 60 mins |
Jul 25 Cross-Training 40 mins |
Jul 26 Run 30 mins |
Jul 27 Run-Endurance 12 miles |
Jul 28 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. The goal for every run is to finish feeling strong enough to want to run again – not so tired that you throw your shoes in the closet never to been worn again.
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.
Monitor your heart rate at the most peaceful time of the day for signs of improvement. As you get fit, your heart rate will drop. Count for one minute. A lower heart rate means a stronger heart.
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.
Training in the heat? Train at cooler times of the day, wear light-colored loose-fitting clothing and adjust your effort level on extremely hot days. Your body will adapt to the heat within about two weeks, but it is always wise to slow it down when it's hot!
Saturday - Run-Endurance
12 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 12 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Have faith in your preparation and believe you can do it. Surrender to the unknown and enjoy every step you take on race day. The training is your journey, the race is simply the celebration!
Sunday - Rest Day
Rest from activity today and enjoy the day!
Disclaimer
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