If you are running less. Marathon Training Guide - Novice 1. Click here for the TrainingPeaks interactive versions of all my progrsams. HERE IS MY NOVICE 1 PROGRAM, the most popular of all my marathon training programs and, arguably the most popular. Jeff Galloway’s Marathon Training Programs are for all levels of runners, from beginning runners to Boston qualifiers. This Low-mileage, Injury-free Training Program is for those who have jobs, families, and a life! Choose from six levels of free Marathon Training Plans and learn how to calculate the right plan for you -Walk, Run-Walk, Beginner, Interm. Marathon Training Program for Your First Marathon By Ben Wisbey Coach – Endurance Sports Training Endurance Sports Training offers individually written training programs for runners of all abilities. For more information. It may only be July, but as many runners know, this is prime time to beginning marathon training. Fall marathons are less than four months away, including the New York City marathon, the world's largest with more than 50,000. Marathon Training Program for a Beginner – Marathon Training Programs. To read essential training information and an explanation of all the following workouts please click here. To view an alternative beginner marathon training program that only involves 3 runs a week click here. Wk 1. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. DAY OFFAM: Run – recovery. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – aerobic finishing with 4x. DAY OFFAM: Run – long aerobic – 1. KMBuild. Week 1 Duration. Wk 2. MONTUEWEDTHUFRISATSUNTOTDays to Race. Starting a half-marathon training program requires some foresight and thought. Watch this how-to video from About.com to see tips for beginning the training. Jeff Galloway’s Marathon Training Programs. This Low-mileage, Injury-free Training Program is for those who have jobs, families, and a life! Session Details. DAY OFFAM: Run – recovery. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – aerobic finishing with 5x. DAY OFFAM: Run – long aerobic – 2. KMBuild. Week 2 Duration. Wk 3. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Cross Train 4. AM: Run – recovery. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – aerobic finishing with 3x 1. DAY OFFAM: Run – long aerobic – 2. KMModerate. Week 3 Duration. Week 4. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. DAY OFFAM: Run – recovery + 4x 1. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – strength endurance 3x 9. DAY OFFAM: Run – long aerobic – 1. KMRecovery / Adaptation. Week 4 Duration. 03. Week 5. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Cross Train 4. AM: Run – recovery + 5x 6. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – strength endurance 4x 9. DAY OFFAM: Run – long aerobic – 2. KMModerate. Week 5 Duration. Week 6. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. DAY OFFAM: Run – cruise intervals – 3x. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – strength endurance 3x 2min hard hill efforts with a jog back for recovery. DAY OFFAM: Run – long aerobic – 2. KMEasy. Week 6 Duration. Week 7. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Cross Train 4. AM: Run – cruise intervals – 5x. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – strength endurance 5x 9. DAY OFFAM: Run – long aerobic – 2. KMHard. Week 7 Duration. Week 8. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Easy Walk for 2. AM: Run – recovery with 4. X8. 0min strides with a walk back for recovery. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – strength endurance 4x 2min hard hill efforts with a jog back for recovery. DAY OFFAM: Run – long aerobic – 1. KMRecovery / Adaptation. Week 8 Duration. 03. Week 9. MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Cross Train 4. AM: Run – cruise intervals – 5. X2min firm with a firm jog for recovery. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – tempo/strength – 6min tempo then immediately into 3x. DAY OFFAM: Run – long aerobic – 3. KMHigh Volume. Week 9 Duration. Week 1. 0MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Easy Walk for 2. AM: Run recov. AM: Run med long aerobic. Cross Train 4. 5- 6. AM or PM: Run tempo/strength 1. DAY OFFAM: Run long aerobic 2. Moderate. Week 1. Duration. 03. 09. Week 1. 1MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. DAY OFFCross Train 4. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – tempo/strength – 1. DAY OFFAM: Run – long aerobic – 2. KMRecovery / Adaptation. Week 1. 1 Duration. Week 1. 2MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Cross Train 4. AM: Run – cruise intervals – 4x. AM: Run – medium long aerobic. Cross Train 4. 5- 6. AM or PM: Run – tempo/strength – 1. DAY OFFAM: Run – long aerobic – 3. KMHigh Volume. Week 1. Duration. 03. 58. Week 1. 3MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Easy Walk for 2. AM: Run – recovery. AM: Run – tempo – 2x. Cross Train 4. 5- 6. AM or PM: Run – v. O2 – 4x. 80. 0m hard with a 2min recovery break. DAY OFFAM: Run – long aerobic – 3. KMIntensity Focus. Week 1. 3 Duration. Week 1. 4MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. DAY OFFAM: Run – recovery. AM: Run – tempo – 2x. Cross Train 4. 5- 6. AM or PM: Run – VO2 – 6x. DAY OFFAM: Run – long aerobic – 1. KMRecovery / Adaptation. Week 1. 4 Duration. Week 1. 5MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Cross Train 4. AM: Run – recovery. AM: Run – 3x. 12min firm with a 4min recovery jog. Cross Train 4. 5- 6. AM or PM: Run – VO2 – 4x 1. DAY OFFAM: Run – long aerobic – 3. KMVolume Overload. Week 1. 5 Duration. Week 1. 6MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. Easy Walk for 2. AM: Run – recovery. AM: Run – tempo – 2x 2. Cross Train 4. 5- 6. AM or PM: Run – v. O2 – 6x 8. 00m hard with a 2min recovery break. DAY OFFAM: Run – long aerobic – 2. KMIntensity Focus. Week 1. 6 Duration. Week 1. 7MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. DAY OFFAM: Run – recovery. AM: Run – tempo – 3x 1. DAY OFFAM or PM: Run – VO2 – 1. DAY OFFAM: Run – long aerobic – nice & easy even if you feel cood – 1. KMModerate Taper. Week 1. 7 Duration. Week 1. 8MONTUEWEDTHUFRISATSUNTOTDays to Race. Session Details. DAY OFFAM: Run – recovery. AM: Run – tempo – 1x 1. DAY OFFAM: Run – preparation – easy, flat, low intensity run. Include 4x 3. 0sec firm efforts. DAY OFFRace Day. Taper. Week 1. 8 Duration.
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