Training Plan for Day 25

Objective:

• Build overall muscle strength and endurance

• Improve running efficiency

• Prevent injuries

Photo by Limor Zellermayer on Unsplash

Duration:

• 45 minutes

Warm-up (5-10 minutes):

• Activity: Light cardio (brisk walk, jogging on the spot, or jumping jacks)

• Dynamic Stretches:

  • Leg Swings: 10 reps per leg

  • Arm Circles: 10 reps per direction

  • Hip Rotations: 10 reps per direction

Main Workout (3 sets):

• Squats: 12-15 reps

  • Focus: Keep your back straight, engage your core, and lower until your thighs are parallel to the ground.

• Lunges: 12-15 reps per leg

  • Focus: Step forward with one leg, lower your hips until both knees are bent at about 90 degrees, and keep your front knee over your ankle.

• Deadlifts: 12-15 reps

  • Focus: Use dumbbells or a barbell, keep your back straight, hinge at your hips, and engage your glutes and hamstrings.

• Push-Ups: 10-12 reps

  • Focus: Keep your body in a straight line, lower until your chest is just above the ground, and push back up. Modify by doing them on your knees if needed.

• Plank: Hold for 30-60 seconds

  • Focus: Keep your body in a straight line from head to heels, engage your core, and avoid letting your hips sag.

• Rows: 12-15 reps

  • Focus: Use dumbbells, bend forward at the hips, keep your back straight, and pull the weights up towards your chest, squeezing your shoulder blades together.

Rest:

• Take a 60-second rest between each set.

• Hydrate as needed.

Cool Down (5-10 minutes):

• 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

  • Triceps Stretch: Hold for 30 seconds per arm

Hydration and Nutrition:

• Before the workout: Drink a glass of water

• During the workout: Stay hydrated with water

• After the workout: Rehydrate with water or a sports drink. Have a light snack within 30 minutes to aid recovery, such as a banana or a protein bar

Recovery Tips:

• Rest: Ensure you get adequate sleep to recover from the day’s activities

• Nutrition: Eat balanced meals with a good mix of proteins, carbs, and fats to support recovery

• Listen to Your Body: Pay attention to how your body feels. If you experience any pain, consider adjusting the exercises or consulting a professional

Strength training is a crucial part of your marathon training plan, helping you build a stronger, more resilient body that’s better prepared to handle the demands of long-distance running. Keep up the great work!