Salisbury Marathon Plan 2019 - Beginner
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WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Total Weekly Mileage
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1 - Dec. 17-23Rest3.53.5Rest3Rest818
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2 - Dec. 24-30RestRest3.53.53Rest1020
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3 - Dec. 31-Jan. 6Rest44Rest2Rest1222
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4 - Jan. 7-13Rest3.53.5Rest3Rest818
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5 - Jan. 14-20Rest44 (fartlek)Rest2Rest1222
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6 - Jan. 21-27Rest53.5 (fartlek)Rest1.5Rest1424
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7 - Jan. 28-Feb. 3Rest63.5 (fartlek)Rest1.5Rest1627
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8 - Feb. 4-10 Rest44 (2 tempo)Rest2Rest1222
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9 - Feb. 11-17Rest63.5 (2 tempo)Rest2.5Rest1627
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10 - Feb. 18-24Rest54.5 (3 tempo)Rest2.5Rest1830
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11 - Feb. 25-March 3Rest73.5 (2 tempo)Rest2.5Rest2033
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12 - March 4-10Rest5.53.5 (4x800m)Rest2Rest1627
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13 - March 11-17Rest73.5 (2x1mi)Rest2.5Rest2033
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14 - March 18-24Rest3.53.5Rest3RestTK* - 1222
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15 - March 25-31Rest3.53.5 (4x800m)RestRestRest613
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16 - April 1-6Rest3.53.5RestRestRACE DAY! 26.2REST!33.2
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Long runs can be done on Saturday or Sunday. Rest the other day.
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Long intervals (speed) workouts in purple are optional/for intermediate/advanced runners. In a fartlek run, you alternate faster running with slower running.
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Unless otherwise noted, runs should be at an easy pace at which you could hold a conversation.
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* TK = Tim Kennard River Run. If you feel up to it, do a slow mile warm-up, run the 10-mile race and then do a slow one-mile cool down.
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If you have been running 20+ miles per week before this plan, feel free to add 2-3 miles per week (for example, make a 2-mile run a 4-mile run instead).
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Plan by Vanessa Junkin, Road Runners Club of America Level 1 Certified Coach
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