Training Plan for Day 27

Objective:

• Build endurance

• Improve aerobic capacity

• Prepare for marathon distance

Photo by Filip Mroz on Unsplash

Duration:

• 2 hours

Heart Rate:

• 70-75% of maximum

Distance:

• Approximately 12-14 miles

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 50 minutes):

• Pace: Steady, conversational pace

• Focus: Relaxed breathing, good running form

• Hydration: Carry water or plan your route to include water stops. Drink regularly to stay hydrated and maintain energy levels.

Cool Down (5 minutes):

• Activity: Slow down to a walk

• Static Stretches:

  • Calf Stretch: 30 seconds per leg

  • Hamstring Stretch: 30 seconds per leg

  • Quad Stretch: 30 seconds per leg

  • Hip Flexor Stretch: 30 seconds per leg

  • Shoulder Stretch: 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!