Week 11 Plan 50K/Marathon Training

Photo by William Hook on Unsplash

Objectives:

• Continue building aerobic capacity

• Increase endurance and strength

• Focus on sustained race pace efforts

• Maintain a consistent training routine

Weekly Schedule:

Day 70
Workout: 1 hour easy run
Heart Rate: 65-70% HR
Details: Run at a comfortable pace, focusing on relaxed breathing and maintaining a conversational pace.

Day 71
Workout: Cross-training
Details: Choose an activity like cycling, swimming, or using the elliptical for 45 minutes. Keep the effort moderate to maintain cardiovascular fitness while giving your running muscles a break.

Day 72
Workout: Strength training
Details: Focus on full-body exercises such as squats, lunges, deadlifts, planks, and upper body exercises like push-ups and rows. Aim for 45 minutes.

Day 73
Workout: 1 hour 40 minute run with sustained effort
Heart Rate: 75-80% HR for 20 minutes
Details: Maintain a steady pace, incorporating a 20-minute segment at a higher intensity. This will help build stamina and prepare you for race conditions.

Day 74
Workout: Rest or light yoga/stretching
Details: Give your body a rest or engage in gentle stretching or yoga to maintain flexibility and aid recovery.

Day 75
Workout: Cross-training
Details: Engage in a low-impact activity like swimming or cycling for 45-60 minutes to maintain cardiovascular fitness and give your legs a break from running.

Day 76
Workout: 2 hours 45 minutes long run with race pace segment
Heart Rate: 80-85% HR during 45 minutes at 50km race pace
Details: Maintain a steady, conversational pace for the majority of the run, but incorporate a 45-minute segment at your 50km race pace to simulate race conditions.