Week 3 Training Plan

Objectives:

• Improve aerobic capacity

• Increase endurance

• Strengthen muscles to prevent injury

• Integrate cross-training to maintain overall fitness and reduce running strain

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Weekly Schedule:

Day 15:

Workout: 55 minutes easy run
Heart Rate: 65-70% HR
Details: Run at a comfortable pace. You should be able to hold a conversation without gasping for air.

Day 16:

Workout: Cross-training

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

Day 17:

Workout: 1 hour 5 minutes run with 10 minutes at 75-80% HR
Heart Rate: 75-80% HR for the 10-minute segment
Details: Start with an easy pace, then increase your effort for the 10-minute segment. Finish at an easy pace to cool down.

Day 18:

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

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Day 19:

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 20:

Workout: 1 hour 45 minutes long run
Heart Rate: 70-75% HR
Details: Maintain a steady, conversational pace. This run builds endurance and prepares you for the marathon distance.

Day 21:

Workout: Cross-training or rest
Details: Choose a low-impact activity for 45-60 minutes, like swimming or cycling, or take a complete rest day if needed.