Marathon Training Schedule
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Marathon SCHEDULE 2016
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Start 5/30 - 15 WEEKS
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EASY RUNHARD RUNLONG RUN
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MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYDATE
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WEEK1XT- REST DAYS7 mile runBike 60 min.40 minute tempoRESTXT-REST136/5
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WEEK2XT- REST DAYS5 milesBike 60 min.5 milesRESTXT-RESTRACE6/12
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WEEK3XT- REST DAYS7 milesBike 60 min.4 milesRESTXT-REST156/19
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WEEK4XT- REST DAYS8 milesBike 60 min.45 min. - TEMPORESTXT-REST166/26
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WEEK5XT- REST DAYS6 milesBike 60 min.6 milesRESTXT-RESTRACE7/3
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WEEK6XT- REST DAYS8 milesBike 60 min.5 milesRESTXT-REST177/10
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WEEK7XT- REST DAYS9 milesBike 60 min.50 min at PACERESTXT-REST187/17
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WEEK8XT- REST DAYS 6 milesBike 60 min.6 milesRESTXT-REST137/24
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WEEK9XT- REST DAYS9 milesBike 60 min.6 milesRESTXT-RESTHALF MARATHON7/31
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WEEK10This is a take it easy week- just see how I feel after the half, and go from there this week.4 milesBike 60 min.3 milesRESTXT-REST108/7
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WEEK11XT- REST DAYS10 milesBike 60 min.1 hour- TEMPORESTXT-REST208/14
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WEEK12XT- REST DAYS7 milesBike 60 min.7 miles at PACERESTXT-REST148/21
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WEEK13XT- REST DAYS10 milesBike 60 min.7 milesRESTXT-REST208/28
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WEEK14XT- REST DAYS8 milesBike 60 min.8 milesRESTXT-REST10 K RACE9/4
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WEEK15XT- REST DAYS10 milesBike 50 min.60 min.- TEMPORESTXT-REST209/11
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WEEK16XT- REST DAYS6milesBike 40 min.6 milesRESTXT-REST129/18
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WEEK17XT- REST DAYS4 milesBike 30 min.4 milesRESTXT-REST89/25
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WEEK18XT- REST DAYS5 miles- EASYOFFOFFREST2 miles- SUPER EASYRACE DAY!10/2
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NOTESTO DO
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*iDEALLY, REST ON REST DAYS. Flexibility, Rolling, Bands for hips, PIYO only. No hard cardio on legs.* EAT: lots of veggies and fruits. PRE: oatmeal/PB/Banana POST: Protein Smoothie
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**At any point, if the running feel painful or leading to injury, back off. Run/Walk method from Galloway, base on Miles/Minute for typical run.DRINK: 60 ounces of water a day min.
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8 min/mi—run 4 min/walk 30 seconds ~ 9 min/mi— 2 min run/walk 30 seconds ~10 min/mi—-1:30/30 ~11 min/mi—1:00/30 ~12 min/mi—-1:00/30 or 40/20 ~13 min/mi—-30/30 ~14 min/mi—30/30 or 30/20 ~ 15 min/mi—15/30 ~16 min/mi—10/30 - See more at: http://www.jeffgalloway.com/training/marathon-training/#sthash.1ieMrcFv.dpufLIMIT: coffee, sugar
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Daily schedule