We getting into the heart of training now and increasing our mileage over the next two weeks so make sure to pay attention to your body. If your knee, hip, etc start to bother you be sure to start icing for 15 minutes after you run. This really make a huge difference. Also, as you increase your mileage you need to make sure you start to practice your race day nutrition.
Use last week’s training schedule found here as a reference for the different heart rate training zones. Here is quick breakdown:
- Zone 1 (Z1) is 90-95% of your max heart rate (MHR)
- Zone 2 (z2) is 86-89% of MHR
- Zone 3 (z3) is 75-85% of MHR
- Zone 4 (z4) is 65-74% of MHR
Week 9 of Marathon training: (12 weeks until race day)
Monday: 60 min of cross training (z1-z2) (I will do a 45 min ride followed by a 15 min brick run)
Tuesday: 1:15 hr run (z2)
Wednesday: 45 min cross training or easy run (z1-z2) (I plan to swim)
Thursday: 1:15 hr run (z2)
Friday: 60 min of cross training (z1-z2) (I will do same brick workout as Monday)
Sat: 2:00 hr easy run (z1-z2) – be sure to bring along nutrition and run slow! (45-90 sec slower than race pace)
Sun: off or easy swim
Week 10 of Marathon training: (11 weeks until race day)
Monday: 60 min of cross training (z1-z2) (I will do a 45 min ride followed by a 15 min brick run)
Tuesday: 1:15 hr run (z2)
Wednesday: 45-60 min of cross training (z1-zt) ( I will do a 30 min swim followed by a 30 min run)
Thursday: 1:15 min run (z2)
Friday: 60 min of cross training (z1-z2) (I will do same brick workout as Monday)
Sat: lesser of 2:30 hr or 16 mi easy run (z1-z2) – be sure to bring along nutrition and run slow! (45-90 sec slower than race pace)
Sun: off
Week 9 of Half marathon training
Monday: 3 mile run (z2)
Tuesday: 4 mile run (z2)
Wednesday: off or 30 min of cross training
Thursday: 4 mile run (z2)
Friday: off
Saturday: 7 mile easy run(z1-z2)
Sun: off or 30 min of cross training
Week 10 of Half marathon training
Monday: 3 mile run (z2)
Tuesday: 4 mile run (z2)
Wednesday: off or 30 min of cross training
Thursday: 4.5 mile run:
- 1 mile warm up at (z1-z2)
- 4 miles at target race pace (z4) -see chart below
- 0.5 mile cooldown (run or walk) and stretch
Friday: off
Saturday: 7 mile easy run(z1-z2)
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.n
paleoironmom 