Marathon Program
Week 15 | Marathon Day 103
Rest & Pistol Challenge
Week 3 of your rest and recovery and we’ll be hitting pistol kick outs this time with less help and discussing your pacing plan. Sleep well and enjoy the time off your feet!
Choose A Training Week
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Week 1
2
Week 2
3
Week 3
4
Week 4
5
Week 5
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Core Work & Restoration Training Week 5 | Day 29
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Posture, Breathing, & Armswing Drills Week 5 | Day 30
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Single Arm & Leg Strength Training Week 5 | Day 31
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Tempo Intervals Week 5 | Day 32
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Rest Sleep & Standing Challenge Week 5 | Day 33
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Distance Run Week 5 | Day 34
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Fun Run & Cross Training Day Week 5 | Day 35
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Week 6
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Core Work & Restoration Training Week 6 | Day 36
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Posture, Breathing, & Armswing Drills Week 6 | Day 37
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Single Arm & Leg Strength Training Week 6 | Day 38
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Tempo Intervals Week 6 | Day 39
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Rest Sleep & Standing Challenge Week 6 | Day 40
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Distance Run Week 6 | Day 41
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Fun Run & Cross Training Day Week 6 | Day 42
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Week 7
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Core Work & Restoration Training Week 7 | Day 43
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Posture, Breathing, & Armswing Drills Week 7 | Day 44
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Single Arm & Leg Strength Training Week 7 | Day 45
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Tempo Intervals Week 7 | Day 46
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Rest Sleep & Standing Challenge Week 7 | Day 47
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Distance Run Week 7 | Day 48
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Fun Run & Cross Training Day Week 7 | Day 49
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Week 8
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Core Work & Restoration Training Week 8 | Day 50
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Posture, Breathing, & Armswing Drills Week 8 | Day 51
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Single Arm & Leg Strength Training Week 8 | Day 52
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Tempo Intervals Week 8 | Day 53
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Rest Sleep & Standing Challenge Week 8 | Day 54
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Distance Run Week 8 | Day 55
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Fun Run & Cross Training Day Week 8 | Day 56
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Week 9
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Week 10
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Week 11
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Week 12
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Week 13
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Week 14
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Week 15
16
Workout
- Pre-Race Strategies
By now you’re wondering how fast you should run your race in! Well based on your tempo runs and your long runs, and any other data points from the last few months such as other shorter races, we can begin to cobble together your projected time and your pacing plan!
The biggest mistake new runners make: they get excited and run too fast in the early miles. Pretty straight forward, but still amazing how many runners (including myself) who make this one! So in your tempo and long runs, start slow and conservative and work on building your pace throughout. This will require discipline and focus but will be a good race day habit.
After all, you play how you practice!
- Pistol Challenge
More pistol kick outs this week, but this time with less external assistance if possible. Of course, if you’re still feeling like last week’s challenge was more than sufficient, keep working there! Rome was not built in a day after all ????
- Advanced Run
4-6 miles easy.
Take it out easy today. Maybe take some time to get on the trails? Go get em!
Total: 4-6 miles.
Mobility
10+ minutes working on something (because we all need a little work on something extra!)