Week 6 Training Plan for the 50K and Marathon

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

Photo by Gary Butterfield on Unsplash

Weekly Schedule:

Day 36:
Workout: 1 hour 5 minutes easy run
Heart Rate: 65-70% HR
Details: Run at a comfortable pace, focusing on relaxed breathing and maintaining a conversational pace.

Day 37:
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 38:
Workout: 1 hour 20 minutes run
Heart Rate: 65-70% HR
Details: Maintain a steady pace, focusing on endurance. This run helps build stamina for longer distances.

Day 39:
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 40:
Workout: Rest or stretching
Details: Give your body a rest or engage in gentle stretching to maintain flexibility and aid recovery.

Day 41:
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 42:
Workout: 2 hours 30 minutes long run
Heart Rate: 70-75% HR
Details: Maintain a steady, conversational pace, focusing on endurance and maintaining a consistent pace.