marathon schedule
| Week = Miles | Mon. | Tues. | Weds. | Thur. | Fri. | Sat. | Sun. |
| Pre= |
|||||||
| May 26 1= R-20 miles |
3-EZ
|
R/XT | 5-EZ | R/XT | 5-EZ
|
B-LSD | 7-LSD |
| June 2 2= R-24 miles |
3-EZ | R/XT | 5-EZ | R/XT | 4-EZ |
B-LSD | 12-LSD |
| June 9 3= R-26 miles |
3-EZ | R/XT | 7-EZ | R/XT |
4-EZ |
B-LSD | 12-LSD
|
| June 16 4= R-30 miles |
R/XT x12 |
R/XT | 7-EZ | 3-EZ | 5-EZ | B-LSD | 15-LSD |
| June 23 5= R-30 miles |
R | R/XT | 7-EZ | R/XT | 3-EZ | B-LSD | 20-LSD |
| June 30 6= R-24 miles |
R | R/XT | 3-EZ | 8-EZ | R | B-LSD | 13-RACE |
| July 7 7= R-30 miles |
R | 5-EZ | 3-EZ | R/XT | 4-EZ | B-LSD | 18-LSD |
| July 14 8= R-28 miles |
3-EZ | 8-EZ | R | 4-EZ | R | 13-LSD | B-LSD |
| July 21 9= R-24 miles |
3-EZ | 5-EZ | R | 4-EZ | 3-EZ | 9-LSD | B-LSD |
|
July 28
10= R-13 miles |
3-EZ | 3-EZ | R | 5-EZ | 2-EZ | Century | 26.2-RACE |
I’m doing the SF Marathon in August. I’m in week four of my marathon “training”. I was running a bit before so I was able to jump into a 10 week program, otherwise 20 miles in week 1 would be a pretty rough start.
EZ means Easy. R = rest. XT means cross training like swimming or biking. B means bicycling but disregard that (same with Century, I’m doing the bicycling century in August too). LSD means long slow distance, basically run slow or even walk when you need to. Race means to run at a race pace or the actual race itself.
Running 4 times a week is about the max you can do, otherwise performance goes down (but run every day if you’re not training for a race). Rest is really important. Supposedly after 3 days of running, you’ve reached the max benefit.
There’s lots of marathon, 1/2 marathon etc running programs on the web. End of the day it’s just finding one you like, modifying it to your schedule, and sticking with the program.
Jeff Galloway has good programs (the one above might even be his). Running.com is good. Also look up Chi Running, not so much for the Chi, but for the form — mid-sole strike (not heel strike) and slight lean forward, running like you’re continuously falling and catching yourself. This makes running not suck, well not suck as much.
