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.
 
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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