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Dr. Jason R. Karp December 28, 2011 TWEET COMMENTS 1

Marathon Training Guide - Page 4

Marathon Training Program

Program is planned in four-week cycles, beginning with Cycle 3. Cycle 1 should include a gradual increase in mileage and Cycle 2 should include a continued increase in mileage with the inclusion of one LT workout per week. Cycle 5 may continue with more speedwork or go straight to the taper. Numbers represent miles. LT = lactate threshold; vVO2max = velocity at VO2max.

CYCLE #3 Mon Tues Wed Thurs Fri Sat Sun Total miles
Week 1

a.m.: 4

p.m.: 5

LT Cruise Intervals

• 2 warm-up

• 5 x 1 mile @ LT pace

• 2 warm-down

 

9 8

LT Run

• 2 warm-up

• 4 miles at LT pace

• 2 warm-down

Rest 17 60
Week 2

a.m.: 4

p.m.:5

LT Cruise intervals

• 2 warm-up

• 6 x 1 mile at LT pace w/ 1:00-1:30 rest

• 2 warm-down

a.m.: 4

p.m.: 6

8

LT Run

• 2 warm-up

• 5 miles @ LT pace

• 2 warm-down

Rest 18 60
Week 3 7

LT Cruise Intervals

• 2 warm-up

• 7 x 1 mile @LT pace w/1:00-1:30 rest

• 2 warm-down

8 6

Tempo Run

• 2 warm-up

• 6 miles @ 10 seconds per mile slower than LT pace

• 2 warm-down

Rest 18 60
Week 4 4 6

LT Cruise Intervals

• 2 warm-up

• 4 x 1 mile @ LT pace w/1:00-1:30 rest

• 1 warm-down

7 4 Rest 12 40











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