STWM Marathon Advanced Run Schedule

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Marathoning For Mortals at STWM: MARATHON ADVANCED RUN Training Schedule

The "Advanced Run" Marathon Training Program is best suited for those who are training to improve marathon times and running 30+ miles per week for at least one year.

Schedule Key below. Training schedules developed by Coach Jenny Hadfield, co-author Marathoning for Mortals.

WEEK #	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
MODE	Run	Strength, Cross- Training	Run	Run Strength Train	Run	Run	Rest Day
Week 1 May 10 - 16	40-45 minutes [Easy Pace]	X-Train 30 minutes Strength Train	50 minutes [Easy Pace]	40 minutes Easy Easy Pace Strength Train	45 minutes [Easy Pace]	8 miles/13km [Endurance Pace]	Rest
Week 2 May 17 - 23	40-45 minutes [Easy Pace]	X-Train 30 minutes Strength Train	50 minutes [Easy Pace]	40 minutes Easy Easy Pace Strength Train	45 minutes [Easy Pace]	8 miles/13km [Endurance Pace]	Rest
Week 3 May 24 - 30	40-45 minutes [Easy Pace] STRIDES	X-Train 30 minutes Strength Train	60 minutes [Easy Pace] STRIDES	40 minutes Easy Easy Pace Strength Train	45 minutes [Easy Pace] STRIDES	8 miles/13km [Endurance Pace]	Rest

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Schedule Key

Warm-up 5 minutes at an easy pace prior to every workout.

Cool-down 5 minutes at an easy pace after every workout.

Stretch after every workout when the muscles are warm to maintain or improve flexibility and prevent injuries.

Strides = After the cool down, perform 4-6 strides by gradually increasing running pace for 20-30 seconds until a fast but controlled pace is reached, focusing on form and quick foot strike. Follow with one minute of easy walking. Repeat 4-6 times.

Endurance-Easy Pace: Long runs and recovery runs at a pace of 75% of maximum heart rate or less or at conversational pace.

Strength Training: 1-2 sets at 8-12 repetitions - include exercises for Core (hips, abs, torso, low back), legs and upper body. Limit strength to 1 set on Thursdays before long runs of 14 miles or longer. If possible, schedule a session with a personal trainer to learn run exercises.

Cross-Training = Include activities that are non running or walking. Cycling, swimming, pilates/yoga, strength training, elliptical trainer, stairmaster, spinning are great cross training modes for marathon training. Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury. It helps speed recovery and reduces burnout.

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