Objectives:
Improve aerobic capacity
Increase endurance
Strengthen muscles to prevent injury
Incorporate cross-training to maintain overall fitness and reduce running strain
Weekly Schedule:
Day 22:
Workout: 1-hour easy run
Heart Rate: 65-70% HR
Details: Run at a comfortable pace for approximately 4-6 miles. Focus on relaxed breathing and maintaining a conversational pace.
Day 23:
Workout: 1 hour 15 minutes run with intervals
Heart Rate: 75-80% HR during intervals
Details: Start with an easy pace, then incorporate 5 minutes at 75-80% HR, followed by 3 minutes at the same intensity. Total distance approximately 6-8 miles.
Day 24 :
Workout: Cross-training
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 25:
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.
Day 26 :
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 27:
Workout: 2-hour long run
Heart Rate: 70-75% HR
Details: Maintain a steady, conversational pace for approximately 12-14 miles. Focus on endurance and maintaining a consistent pace.
Day 28:
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.
Week 4 Plan for the 50K and Marathon Training