Week 1 Training (20 weeks until race)
These first 4 weeks are training are optional. They will mostly be short, easy runs meant to build a base for harder workouts in the next few weeks. I plan to use target heart rate training for this marathon. If you don’t have a heart rate monitor and watch, I would advise you to get one over the next few weeks and determine your max heart by week 4 of training of training. This is when I’ll really start to incorporate it into training. I personally like garmin watches. This garmin forerunner is a great watch. It is simple to use and not very expensive. I also recommend upgrading your HR monitor strap. The soft strap found here is much nicer and more comfortable than the ones that come standard with the watches. There are many benefits to heart rate training. Click here for a detailed write up on heart rate training.
There are multiple way to determine your Max heart:
- Find someone local who offers max heart rate stress testing on a treadmill. This is the best and most accurate determination of your max rate.
- Run a 5-k race. Your max heart rate during this race will be close to your actual max rate
- Do the hill workout listed below
- Take (220-your age). This is just a ballpark and the least accurate of all the methods.
Week 1 Marathon training:
Monday: Find your max heart rate workout. If you don’t have a HR monitor, already know your max heart rate or are planning to do a 5K race to determine your max heart rate, do a 45 min easy run. For those without a HR monitor, come back to this workout once you have bought one.
- Easy 15 min warm up
- find a hill 200-300 m long. Sprint up and jog back down and repeat 5 times. Your highest heart rate will be very close to max heart rate (MHR)
- cool down 10 min
Tuesday: off or 45 min of easy cross training ( I will do a 2000m swim workout with stretching afterwards. Other options cross training options include cycling, elliptical, treadmill, and hill walking)
Wednesday: 45 min easy run
Thursday: 45 min easy run
Friday: off or 45-60 min of cross training (I will ride my bike 45 min and do a 15 min brick run right after. This can also be done at a gym on a stationary bike. Ride for 30-45 min and immediately go outside and run 15 min)
Sat: 60 min easy run
Week 1 of Half marathon training
Monday: 2 mi easy run
Tuesday: 3 mile easy run
Wednesday: off or 30 min of cross training
Thursday: 2 mi easy run
Friday: off
Saturday: 4 mile easy run
Sun: off or 30 min of cross training
*it is also important to incorporate some sort of core and strength training into your training as well as stretching.
paleoironmom 