I am leaving this Wednesday to go out of the country for vacation and won’t be home until late Sunday night so I am posting the next 2 weeks of training.  I will only be doing the workouts on Monday and Tuesday this week. It is early in my training so I may run once or twice while I’m on vacation but I’m not going to stress about it.  If you have a vacation coming up in the middle of training and want to continue with the training schedule, that is wonderful. If not, I recommend trying to do 2 to 3 30–45 min easy runs while you are vacation.  While it is still early in the training season, and probably won’t matter a great deal if you miss the longer runs, I don’t recommend going an entire week without running, especially if you are new to running.  There are a few reasons for this.  First, a lot of training and working out in general is about routine.  If you stick with your daily workout routines, it becomes much easier to stay with them.  Skipping an entire week, gets you out of your rhythm and can make it hard to restart.  Also, if you are new to running, you will lose endurance that you have started to build up so its a good idea to do a few easy runs while you are away.

Week 2 Marathon training (19 weeks until race)

Monday: 45 min easy run or max heart rate workout, if you haven’t done it already.  See last weeks post here for more info

  • Max heart rate workout: (Optional)
  • 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: 45-60 min of easy  cross training ( I will do a 45 min bike ride followed by a 15 min brick run)

Wednesday: 45 min easy run

Thursday: 45 min easy run

Friday:  45-60 min of cross training

Sat: 60 min easy run

Sunday: off

Week 2 of Half marathon training

Monday: 3 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

 

 

Week 3 Marathon training (18 weeks until race) (I will be in PA this week visiting my parents and won’t have my bike so my cross training will be swimming)

Monday: 45 min easy run or max heart rate workout, if you shaven’t done it already.  See last weeks post here for more info

  • Max heart rate workout: (Optional)
  • 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: 45- 60 min of easy  cross training

  • I will be doing this swim workout:
  • 200 warm up
  • 6 x 50 @ 10 sec swim drills
  • 3 (50 @ 5 sec, 100 @ 10 sec, 150 @ 15 sec. , 200 @ 20 sec.) (50 @ 5 sec. means 50 yd or m with a 5 sec break)
  • 200 cool down

Thursday: 45 min easy run

Friday: off or 45-60 min of cross training (I will be doing an easy 1600m swim with lots of stretching afterwards)

Sat: 60 min easy run

Sunday: off

 

Week 3 of Half marathon training

Monday: 3 mi easy run

Tuesday: 3 mile easy run

Wednesday: off or 30 min of cross training

Thursday: 3 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.