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July 14, 2006
Survival Marathon training plan
1st Week (5 days training only)
- 1 mile jog; 1 mile walk; 1 mile jog
- 2 miles jog
- 3 miles jog
- 4 miles jog
- 4 miles jog; 1 mile walk; 2 miles jog
2nd Week (5 days training only)
- 6 miles jog
- 3 miles jog; 1 mile walk; 3 miles jog
- 4 miles jog; 1 mile walk; 1 mile easy running
- 5 miles easy running
- 6 miles easy running incorporating 2 miles in 20:00
3rd Week (5 days training only)
- 5 miles easy running
- 3 miles easy running
- 9 miles easy running
- 6 miles easy running
- 6 miles easy running incorporating 3 miles in 30:00
4th Week (5 days training only)
- 3 miles easy running
- 9 miles easy running
- 3 miles easy running incorporating 2 miles in 20:00
- 7 miles easy running
- 8 miles easy running
5th Week (5 days training only)
- 6 miles in 60:00
- 3 miles easy running
- 10 miles easy running
- 7 miles easy running incorporationg 5 miles at best-effort pace
- 5 miles easy running
6th Week (5 days training only)
- 4 miles easy running
- 10 miles easy running
- 9 miles easy running incorporating 3 miles at best-effort pace
- 6 miles easy running incorporating 2 3-minute intervals at best-effort pace
- 5 miles easy running
7th Week (5 days training only)
- 12 miles easy running
- 5 miles easy running
- 4 miles easy running
- 10 miles in 1:40:00 (10:00 per mile pace)
- 7 miles easy running
8th Week (6 days training)
- 6 miles easy running
- 16 miles (just to complete the distance)
- 3 miles easy running incorporating 4X110 (fast and controlled)
- 8 miles easy running
- 5 miles easy running incorporating 3 miles in 30:00
- 7 miles easy running
9th Week (6 days training)
- 3 miles easy running
- 12 miles easy running
- 9 miles easy running incorporating 6 miles in 60:00
- 6 miles in 60:00
- 10 miles easy running
- 10 miles easy running
- 7 miles easy running
10th Week (6 days training)
- 5 miles easy running
- 16 miles easy running
- 10 miles easy running
- 6 miles easy running incorporating 3 miles at best-effort pace
- 3 miles easy running incorporating 4X110 (ast and controlled)
- 5 miles easy running
11th Week (5 days training)
- 13 miles easy running
- 6 miles easy running incorporating 3 miles in 30:00
- 8 miles easy running
- 5 miles easy running
- 10 miles in 1:40:00 (10:00 per mile pace)
12th Week (4 days training)
- 8 miles easy running
- 6 miles easy running incorporating 2 miles in 20:00
- 4 miles easy running
- 3 miles easy running
- "Survival" marathon attempt
Posted by claire at July 14, 2006 12:54 PM
Comments
为什么最后一周距离逐步减少了啊？
Posted by: Potato at July 14, 2006 05:26 PM
大概是身体需要好好休息然后蓄势待发？:P
我看了这个program，开始深深地怀疑是不是能够坚持下来。。。每天都要跑，吓死人了。
Posted by: claire at July 14, 2006 05:36 PM
祝你成功！
Posted by: Ryan at July 16, 2006 10:34 PM