Week 5 Training Plan for the 50K and Marathon

Day 29: 1 Hour 5 Minute Easy Run

Objective:

• Improve aerobic capacity

• Build endurance

Duration:

• 1 hour 5 minutes

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 (55 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 30: 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 31: 1 Hour Run with Hill Repeats

Objective:

• Improve strength and speed

• Build endurance

Duration:

• 1 hour

Heart Rate:

• 80-90% of maximum during hill repeats

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):

• Activity: 10x300m hill repeats

• Intensity: High (80-90% HR) during hill repeats

• Recovery: Easy jog back down the hill

• Cool Down: Return to an easy pace for remaining time

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 32: Strength Training

Objective:

• Build overall muscle strength and endurance

• Improve running efficiency

• Prevent injuries

Duration:

• 45 minutes

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 33: Rest or Stretching

Objective:

• Allow muscles to recover

• Maintain flexibility

• Reduce muscle tension

Duration:

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

Routine:

• Light Yoga:

  • Focus on gentle movements and deep breathing

  • Example poses: Child’s Pose, Cat-Cow, Downward Dog, Cobra, Seated Forward Bend, Reclined Twist, Savasana

• Gentle Stretching:

  • Hold each stretch for about 30 seconds

  • Focus on all major muscle groups

Day 34: 2 Hours 15-Minute-Long Run

Objective:

• Build endurance

• Prepare for marathon distance

Duration:

• 2 hours 15 minutes

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 (2 hours 5 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

Day 35: Cross-Training or Rest

Objective:

• Maintain cardiovascular fitness

• Give running muscles a break

Duration:

• 45-60 minutes (if cross-training)

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

Rest Day Tips:

• Hydration: Drink plenty of water

• Nutrition: Focus on balanced meals

• Recovery: Gentle stretching or using a foam roller to ease muscle tension

By following this detailed plan, you'll continue to build endurance, improve your running efficiency, and stay on track with your marathon training goals. Keep up the great work!