Training Plan for Day 20

Objective:

• Build endurance

• Improve aerobic capacity

• Prepare for marathon or 50K distance

Photo by Urban Vintage on Unsplash

Duration:

• 1 hour 45 minutes

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 (1 hour 45 minutes):

• Pace: Steady, comfortable pace

• Heart Rate: Maintain 70-75% of your maximum heart rate

• Focus:

  • Keep your shoulders relaxed and arms swinging naturally

  • Maintain a smooth, consistent stride

  • Breathe deeply and rhythmically

• Hydration:

  • Carry water or plan your route to include water stops

  • Drink regularly to stay hydrated and maintain energy levels

Cool Down (10 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 and have a light snack, such as a banana or a granola bar

• During the run: Carry water or a sports drink to stay hydrated. Consider bringing an energy gel or chews if needed.

• After the run: Rehydrate with water or a recovery drink. Eat a balanced meal within an hour to aid recovery, including proteins, carbs, and healthy fats.

Recovery Tips:

• Rest: Ensure you get adequate sleep to allow your muscles to repair

• Nutrition: Eat balanced meals to support recovery and replenish energy stores

• Listen to Your Body: If you experience any pain or discomfort, consider taking it easy and consulting a professional if necessary

Long runs are an essential part of your marathon training, helping you build the stamina and mental strength needed to complete the marathon distance. Stick to the plan, stay consistent, and keep moving forward!