Training Plan for Week 7

Objectives:

• Continue building aerobic capacity

• Increase endurance and strength

• Incorporate cross-training for overall fitness and injury prevention

• Focus on maintaining a consistent training routine

Weekly Schedule:

Day 43: 1 Hour 5 Minute Easy Run

Objective:

• Improve aerobic capacity

• Build endurance

Duration:

• 1 hour

Heart Rate:

• 65-70% of maximum

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 (50 minutes):

• Pace: Easy, conversational pace

• Focus: Relaxed breathing, good running form

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

Day 44: Cross-Training

Objective:

• Maintain cardiovascular fitness

• Give running muscles a break

Duration:

• 45 minutes

Options for Cross-Training:

1. Cycling:

• Duration: 45 minutes

• Focus: Steady, moderate effort

• Routine:

  • Warm-up: 5-10 minutes of easy cycling

  • Main Set: 30-35 minutes of steady cycling at a conversational pace

  • Cool Down: 5 minutes of easy cycling

2. Swimming:

• Duration: 45 minutes

• Focus: Low-impact, full-body workout

• Routine:

  • Warm-up: 5-10 minutes of easy swimming

  • Main Set: 30-35 minutes of moderate effort swimming, using various strokes

  • Cool Down: 5 minutes of easy swimming

3. Elliptical:

• Duration: 45 minutes

• Focus: Simulates running without impact

• Routine:

  • Warm-up: 5-10 minutes at low resistance

  • Main Set: 30-35 minutes at moderate resistance and pace

  • Cool Down: 5 minutes at low resistance

Day 45: 1 Hour 25 Minute Run with 15 min @ 75-80%

Objective:

• Improve aerobic capacity

• Build endurance

Duration:

• 1 hour 20 minutes with 15 min @ 75-80%

Heart Rate:

• 65-70% of maximum (with 15 min @ 75-80%)

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 (75 minutes):

• Pace: Steady, conversational pace

• Focus: Relaxed breathing, good running form

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

Day 46: Strength Training

Objective:

• Build overall muscle strength and endurance

• Improve running efficiency

• Prevent injuries

Duration:

• 45 minutes

Photo by LOGAN WEAVER | @LGNWVR on Unsplash

Routine:

• Warm-up (5 minutes): Light cardio

• Main Workout (3 sets):

  • Squats: 12-15 reps

  • Lunges: 12-15 reps per leg

  • Deadlifts: 12-15 reps

  • Push-Ups: 10-12 reps

  • Plank: Hold for 30-60 seconds

  • Rows: 12-15 reps

• Rest: 60 seconds between sets

• Cool Down (5 minutes): Gentle stretching

Day 47: Rest or Stretching

Objective:

• Allow muscles to recover

• Maintain flexibility

• Reduce muscle tension

Duration:

• 20-30 minutes (if doing yoga/stretching)

Routine:

• Gentle Stretching:

  • Hold each stretch for about 30 seconds

  • Focus on all major muscle groups

Day 48: Cross-Training

Objective:

• Maintain cardiovascular fitness

• Give running muscles a break

Duration:

• 45-60 minutes

Photo by Andrew Valdivia on Unsplash

Options:

• Swimming: Low-impact, full-body workout

• Cycling: Steady, moderate effort

• Elliptical: Simulates running without impact

Routine:

• Warm-up (5 minutes): Easy effort

• Main Set (35-50 minutes): Moderate effort

• Cool Down (5 minutes): Easy effort

Day 49: 2 Hours 45-Minute-Long Run

Objective:

• Build endurance

• Improve aerobic capacity

• Prepare for marathon distance

Duration:

• 2 hours 45 minutes (Run/Walk Option Available)

Heart Rate:

• 70-75% of maximum

  

Distance:

• Approximately 15-17 miles

---

Warm-up (10 minutes):

1. Activity: Brisk walk or light jog

2. Dynamic Stretches:

   • Leg Swings: 10 reps per leg

   • High Knees: 30 seconds

   • Butt Kicks: 30 seconds

   • Arm Circles: 10 reps per direction

Main Run (2 hours 30 minutes):

1. Pace: Steady, conversational pace

2. Heart Rate: Maintain between 70-75% of your maximum heart rate. Use a heart rate monitor or periodically check your pulse to stay within this range.

3. Focus: Relaxed breathing, good running form. You can use a run/walk method to help manage fatigue and maintain a steady effort throughout the run. This method involves running for a set amount of time or distance, followed by a short walking break. For example, you can run for 10 minutes and walk for 1-2 minutes, repeating this cycle for the duration of your run. This can help conserve energy and make the long run more manageable.

   • Form Tips:

     • Keep your shoulders relaxed and down.

     • Swing your arms naturally and avoid clenching your fists.

     • Maintain a slight forward lean from the ankles, not the waist.

     • Keep your stride short and quick, aiming for a cadence of about 170-180 steps per minute.

   • Breathing Tips:

     • Breathe deeply and rhythmically.

     • Try a 3:2 ratio (inhale for three steps, exhale for two steps) to ensure adequate oxygen intake and carbon dioxide expulsion.

Hydration and Nutrition:

1. Before the Run:

   • Hydrate: Drink a glass of water about 30 minutes before your run.

   • Fuel: Have a light snack with carbs and protein, such as a banana with peanut butter or a granola bar.

2. During the Run:

   • Hydration: Carry water with you or plan your route to include water stops. Aim to drink about 4-6 ounces of water every 20 minutes.

   • Nutrition: Bring energy gels, chews, or sports drinks to replenish electrolytes and carbohydrates. Consume one gel or a few chews approximately every 45 minutes.

3. After the Run:

   • Rehydrate: Drink water or a recovery drink to replace fluids lost during the run.

   • Refuel: Within 30 minutes, eat a balanced snack with carbs and protein, such as a smoothie, yogurt with fruit, or a protein bar. Follow this with a balanced meal within 2 hours.

Mental Strategies:

1. Break It Down:

   • Mentally divide the run into smaller segments, such as 30-minute increments, to make the distance feel more manageable.

2. Stay Positive:

   • Use positive self-talk and remind yourself of your goals and progress. Phrases like "I am strong" and "I can do this" can be powerful motivators.

3. Visualize Success:

   • Picture yourself crossing the marathon finish line and how great you’ll feel. Visualization can boost your motivation and keep you focused.

Safety Tips:

1. Route Planning:

   • Choose a safe route that is well-lit and has minimal traffic. Let someone know your planned route and expected return time.

2. Gear:

   • Wear reflective gear if running in low light conditions. Make sure your shoes are properly fitted and broken in.

3. Weather Considerations:

   • Dress appropriately for the weather. In hot conditions, wear light, breathable clothing and apply sunscreen. In colder weather, dress in layers that can be easily removed as you warm up.

Cool Down (5 minutes):

1. Activity: Slow down to a walk to gradually lower your heart rate.

2. 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

   • Lower Back Stretch: Hold for 30 seconds

   • Shoulder Stretch: Hold for 30 seconds per arm

   • Triceps Stretch: Hold for 30 seconds per arm

Recovery Tips:

1. Rest:

   • Ensure you get adequate sleep to allow your muscles to repair.

2. Nutrition:

   • Eat balanced meals with a good mix of proteins, carbs, and fats to support recovery and replenish energy stores.

3. Listen to Your Body:

   • Pay attention to how your body feels. If you experience any pain or discomfort, consider taking it easy and consulting a professional if necessary.

4. Foam Rolling:

   • Use a foam roller to gently massage your muscles and reduce soreness.

5. Ice Bath or Contrast Bath:

   • Consider taking an ice bath or alternating between hot and cold water to reduce inflammation and promote recovery.

By following this plan, you'll effectively build endurance, improve your running efficiency, and stay on track with your marathon training goals. Keep up the great work and remember that every long run brings you one step closer to the marathon finish line!