Running schedule Marathon
This schedule is designed for training for the marathon. When you´re running these long distances good nutrition and hydration are extra important as described at Endurance Sports. Don’t forget that resting is just as important as training.
It’s recommend to train four times a week with a rest day in between. When severely fatigued or ill it’s better not to train. Use muscle care product, such as STARBALM, before and after exercising to improve the blood circulation and recovery of the muscles. Maintain a pace at which you can still talk and start every workout with a warming-up and end with a cooling down as described at Running.
For the interval training you firstly run for 5 minutes and subsequently accelerate 4 times over a distance of 75 meters. Afterwards you can start the interval training.
It’s recommend to train four times a week with a rest day in between. When severely fatigued or ill it’s better not to train. Use muscle care product, such as STARBALM, before and after exercising to improve the blood circulation and recovery of the muscles. Maintain a pace at which you can still talk and start every workout with a warming-up and end with a cooling down as described at Running.
For the interval training you firstly run for 5 minutes and subsequently accelerate 4 times over a distance of 75 meters. Afterwards you can start the interval training.
Week | Day 1 | Day 2 | Day 3 | Day 4 |
---|---|---|---|---|
1 | 5 kilometer run | 6 times: Accelerate for 3 minutes followed by 2 minutes of dribbling |
5 kilometer run | 10 kilometer run |
2 | 5 kilometer run | 5 times: Accelerate for 4 minutes followed by 2 minutes of dribbling |
5 kilometer run | 11 kilometer run |
3 | 5 kilometer run | 7 times: Accelerate for 4 minutes followed by 2 minutes of dribbling |
6 kilometer run | 8 kilometer run |
4 | 5 kilometer run | 10 times: Accelerate for 2 minutes followed by 1 minute of dribbling |
6 kilometer run | 14 kilometer run |
5 | 5 kilometer run | 6 times: Accelerate for 3 minutes followed by 1 minutes of dribbling |
8 kilometer run | 16 kilometer run |
6 | 5 kilometer run | 7 times: Accelerate for 3 minutes followed by 2 minutes of dribbling |
8 kilometer run | 12 kilometer run |
7 | 5 kilometer run | 5 times: Accelerate for 4 minutes followed by 2 minutes of dribbling |
10 kilometer run | 18 kilometer run |
8 | 5 kilometer run | 6 times: Accelerate for 4 minutes followed by 2 minutes of dribbling |
10 kilometer run | 20 kilometer run |
9 | 5 kilometer run | 7 times: Accelerate for 4 minutes followed by 2 minutes of dribbling |
11 kilometer run | 16 kilometer run |
10 | 6 kilometer run | 3 kilometer faster run | 11 kilometer run | 26 kilometer run |
11 | 6 kilometer run | 6 times: Accelerate for 4 minutes followed by 2 minutes of dribbling |
13 kilometer run | 26 kilometer run |
12 | 6 kilometer run | 3 kilometer faster run | 13 kilometer run | 22 kilometer run |
13 | 6 kilometer run | 4 kilometer faster run | 14 kilometer run |
30 kilometer run |
14 | 8 kilometer run | 4 times: Accelerate for 5 minutes followed by 2 minutes of dribbling |
14 kilometer run | 22 kilometer run |
15 | 8 kilometer run | 5 times: Accelerate for 5 minutes followed by 2 minutes of dribbling |
12 kilometer run |
32 kilometer run |
16 | 8 kilometer run | 3 kilometer faster run | 14 kilometer run |
10 kilometer run |
17 | 8 kilometer run | 10 times: Accelerate for 2 minutes followed by 2 minutes of dribbling |
10 kilometer run |
12 kilometer run |
18 | 5 kilometer run | 6 kilometer run | 3 kilometer run |
Marathon |
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