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Marathoning For Mortals at STWM: MARATHON RUN Training Schedule

The "Run" Marathon Training Program is best suited for those who have been running 20+ miles per week for at least 6 months.

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-Easy Cross-
Training		 Run-Speed
-Form*		 Run/Rest Cross-
Training		 Endurance Run Rest Day
INTENSITY Moderate Moderate Comfortably Hard Moderate Moderate Conversational Rest
HEART RATE 65-75% 65-75% 80% 65-75% 65-75% 60-75%  
I-RATE 6-7.5 6-7.5 8   6-7.5 6-7.5  
Week 1
May 10 - 16		 40 minutes 30 minutes 40 minutes
easy pace*		 40 minutes 30 minutes 5 miles / 8 km Rest
Week 2
May 17 - 23		 40 minutes 30 minutes 40 minutes
easy pace*		 40 minutes 30 minutes 6 miles / 9.7 km Rest
Week 3
May 24 - 30		 40 minutes 30 minutes 40 minutes
easy pace*		 40 minutes 30 minutes 7 miles / 11.3 km 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.

Heart Rate = Using a heart monitor maintain a range between the prescribed percentages... 65-75% of estimated maximum heart rate.

I-Rate = Rate of perceived exertion. Rate your level of intensity by how you feel, 1-10. 1 being at rest and 10 being an all out level. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)

*Form Drills - Strides = After the walking cool down, perform 4 strides by gradually increasing running pace for 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 times.

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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