TRAINING SCHEDULE

Following this 18 week training schedule will prepare you for the race ahead by conditioning your muscles and increasing your endurance.   

 

It is imperative to follow this schedule.  Therefore, rest days are meant for REST to prevent over exertion.  Stretching before and after runs and on rest days are key to preventing injury.  Your longest runs will occur on Saturdays and will prepare you for the 26.2 mile marathon.

 

Cross training involving elliptical, biking or similar exercises will occur on Sundays and will allow you to train different muscle groups, maximizing your potential of finishing the race.

 

WEEK

MON

TUES

WED

THUR

FRI

SAT

SUN

1

REST

3M RUN

3M RUN

3M RUN

REST

6M

CROSS

2

REST

3M RUN

3M RUN

3M RUN

REST

7M

CROSS

3

REST

3M RUN

4M RUN

3M RUN

REST

5M

CROSS

4

REST

3M RUN

4M RUN

3M RUN

REST

9M

CROSS

5

REST

3M RUN

5M RUN

3M RUN

REST

10M

CROSS

6

REST

3M RUN

5M RUN

3M RUN

REST

7M

CROSS

7

REST

3M RUN

6M RUN

3M RUN

REST

12M

CROSS

8

REST

3M RUN

6M RUN

3M RUN

REST

13M

CROSS

9

REST

3M RUN

7M RUN

4M RUN

REST

10M

CROSS

10

REST

3M RUN

7M RUN

4M RUN

REST

15M

CROSS

11

REST

4M RUN

8M RUN

4M RUN

REST

16M

CROSS

12

REST

4M RUN

8M RUN

5M RUN

REST

12M

CROSS

13

REST

4M RUN

9M RUN

5M RUN

REST

18M

CROSS

14

REST

5M RUN

9M RUN

5M RUN

REST

14M

CROSS

15

REST

5M RUN

10M RUN

5M RUN

REST

20M

CROSS

16

REST

5M RUN

8M RUN

4M RUN

REST

12M

CROSS

17

REST

4M RUN

6M RUN

3M RUN

REST

8M

CROSS

18

REST

3M RUN

4M RUN

2M RUN

REST

REST

RACE