Marathon Training Schedule
Happy Monday, friends!
I had an amazing weekend at the 5 Peaks race and spending some time catching up in Niagara with some of my best friends.
Monday means it’s time for another marathon special! September will be a touch and go month for me training wise as it happens to correspond with my busiest month at work. Considering part of my marathon training was, well, running a marathon, I am not too concern. I am trying to take proper rest and recovery, eating well and focusing on quality workouts over quantity.
I wanted to talk about my regular training week and what that looks like. Whether I am training for a marathon or not, my workouts remain fairly consistent, I just up the mileage a bit for longer races.
I try to have an average weekly mileage of at least 70 KM (42 miles) a week and 10 – 12 hours of cardio so I supplement with cross training. This is my base. I will ramp it up for races and slash it during injury and rest periods.
So what does an average week look like?
MONDAY:
8-12 KM (5 – 7 miles) – Trail intervals and strength training (during a marathon training cycle, I switch from weights to plyometrics such as jump squats and mountain climbers)
TUESDAY:
5-12 KM (3-7 miles) easy trail run.
WEDNESDAY:
50 KM (30 miles) cycling (one session in the morning indoors, one in the evening outdoors) 8-12 KM (5-7 miles) track interval session.
THURSDAY:
5-12 (3-7 miles) KM easy road run
FRIDAY:
rest
SATURDAY:
Race or 20-32 (12 – 20 miles) KM long run with tempo portions
SUNDAY:
5-15 KM (3 – 9 miles) easy run
I have worked with a coach to find a plan that works for me and I work on periodization and tapering for a safe build for races. I know that there are as many different ways to train as there are people out there, but having a training schedule for you that becomes almost automatic is key to ensuring you have a solid base and all the preparation that you need to race!
What do you incorporate into your marathon training?
I decided not to do a marathon this fall since we are getting married and thought it would be too much–however reading your posts and others, it makes me miss it! I incorporate some biking and lower body strength training (even though I hate it!) into my marathon training.
The best thing about marathons is that they will always be there! Best of luck with your wedding! How exciting!
Looks like a great marathon training plan! I like to ride and lift weights a couple of times a week when I’m marathon training, too.
You are kicking ass and taking names girl!!! And I am so sad I never made it to one of the 5 peaks races with you guys! Maybe next year
Absolutely next year! There is still one more this year, but I know you are trying to take it easy and focus on the fall races you have on deck. We will absolutely have to make it happen next year!