Objective:
Build endurance
Improve aerobic capacity
Prepare for marathon distance
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!
Training Plan for Day 27