Training Plan for Day 15 - Week 3

Day 15:

Warm-up (10 minutes):

• Activity: Brisk walk or light jog.

• Dynamic Stretches:

  • Leg Swings: 10 reps per leg.

  • High Knees: 30 seconds.

  • Butt Kicks: 30 seconds.

  • Arm Circles: 10 reps per direction.

Main Run (45 minutes):

• Pace: Easy, conversational pace.

• Heart Rate: Maintain 65-70% of your maximum heart rate.

• Focus: Relaxed breathing, good running form, and enjoyment of the run.

Cool Down (5 minutes):

• Activity: Slow down to a walk.

• Static Stretches:

  • Calf Stretch: Hold for 30 seconds per leg.

  • Hamstring Stretch: Hold for 30 seconds per leg.

  • Quad Stretch: Hold for 30 seconds per leg.

  • Hip Flexor Stretch: Hold for 30 seconds per leg.

  • Shoulder Stretch: Hold for 30 seconds per arm.

Hydration and Nutrition:

• Before the run: Drink a glass of water.

• During the run: Carry water if needed, especially if it's hot outside.

• After the run: Hydrate with water or a sports drink, and have a light snack within 30 minutes (e.g., a banana or a protein bar).

Recovery Tips:

• Rest: Allow your body to recover by getting enough sleep.

• Nutrition: Eat balanced meals to fuel your body for training.

• Listen to Your Body: If you feel any unusual pain, take it easy and consider consulting a professional if needed.

By following this plan, you’ll make the most of your easy run day, building endurance and setting a solid foundation for your marathon training. Keep up the great work!