Low-Stress Training Plan for First
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Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Weekly | Done |
Week 1 | 3 (5) | 4 (6) | 6 (10) | 3 (5) | 4 (6) | 6 (10) | off | 26 (42) | |
Week 2 | 4 (6) | 4 (6) | 6 (10) | 4 (6) | 4 (6) | 6 (10) | off | 28 (44) | |
Week 3 | 4 (6) | 5 (8) | 7 (11) | 4 (6) | 4 (6) | 7 (11) | off | 31 (48) | |
Week 4 FB | 3 (5) | 4 (6) | 5 (8) | 3 (5) | 3 (5) | 5 (8) | off | 23 (37) | |
Week 5 | 4 (6) | 5 (8) | 7 (11) | 4 (6) | 4 (6) | 7 (11) | off | 31 (48) | |
Week 6 | 4 (6) | 5 (8) | 8 (13) | 4 (6) | 5 (8) | 8 (13) | off | 34 (54) |
Stay at these distances until you feel comfortable with
them.
Choose one run as your long run
and slowly increase it up to 15 miles (24 km). The distances in Week 17
will be
your new base, and they will give you 45 miles (72 km) per week.
Week Mon Tue Wed Thu Fri Sat Sun Weekly Done Week 7 4 (6) 5 (8) 8 (13) 4 (6) 5 (8) 9 (14) off 35 (55) Week 8 4 (6) 5 (8) 8 (13) 4 (6) 5 (8) 10 (16) off 36 (57) Week 9 FB 3 (5) 4 (6) 7 (11) 3 (5) 4 (6) 8 (13) off 29 (46) Week 10 4 (6) 5 (8) 8 (13) 4 (6) 5 (8) 10 (16) off 36 (57) Week 11 4 (6) 5 (8) 8 (13) 4 (6) 5 (8) 11 (18) off 37 (59) Week 12 4 (6) 5 (8) 9 (14) 4 (6) 5 (8) 12 (19) off 39 (61) Week 13 4 (6) 5 (8) 9 (14) 4 (6) 5 (8) 13 (21) off 40 (63) Week 14 FB 3 (5) 4 (6) 8 (13) 3 (5) 4 (6) 11 (18) off 33 (53) Week 15 4 (6) 5 (8) 9 (14) 4 (6) 5 (8) 13 (21) off 40 (63) Week 16 4 (6) 5 (8) 9 (14) 5 (8) 5 (8) 14 (23) off 42 (67) Week 17 5 (8) 5 (8) 10 (16) 5 (8) 5 (8) 15 (24) off 45 (72)
If you're training
for a half-marathon and are having problems in running the 14 and 15 miles (23
and
24 km), you
might want to cap your training at 13 miles (21 km), the distance of the half-marathon, and do fall-back weeks of 11 miles (18 km).
Congratulations! You've
conquered the half-marathon distance, and you're ready
to run the half! Allow one week to taper your mileage before your race (two weeks
if you're older) so you'll be rested when you run the race. Consider a taper
that reduces all of your runs by half. Try and keep a 13 -15 mile (21 - 24 km) long run during the year so you
won't lose your ability to run distance and so you'll keep your heart healthy.
The remainder of
this plan is for those who are training for a full marathon. Research by sports scientists is showing that runners who
don't train enough for their marathon may suffer cardiac problems after the
race. The following is from The Boston Globe.
Among marathon runners, the biggest cardiac risk seems to arise in people who train the least. People who worked up to a marathon by running at least 45 miles a week for at least three to four months ''were golden. They didn't get into any trouble at all," said [Dr. Malissa] Wood. ''If they trained less than 35 miles a week, they were in big trouble."
Runners who don't train well can have marathon of miseries
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Weekly | Done |
Week 18 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 16 (26) | off | 46 (74) | |
Week 19 FB | 4 (6) | 4 (6) | 9 (14) | 4 (6) | 4 (6) | 14 (23) | off | 39 (61) | |
Week 20 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 16 (26) | off | 46 (74) | |
Week 21 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 15 (24) | off | 45 (72) | |
Week 22 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 15 (24) | off | 45(72) | |
Week 23 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 16 (26) | off | 46 (74) | |
Week 24 FB | 4 (6) | 4 (6) | 9 (14) | 4 (6) | 4 (6) | 14 (23) | off | 39 (61) | |
Week 25 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 16 (26) | off | 46 (74) | |
Week 26 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 15 (24) | off | 45 (72) | |
Week 27 | 5 (8) | 5 (8) | 10 (16) | 5 (8) | 5 (8) | 15 (24) | off | 45 (72) |
Beginning at 8 weeks before your
full marathon, lengthen your long run
to 20 miles (32 km). In addition, I strongly urge you to add three or four more weeks to your training
so
you can increase your long run to 21 miles (34 km) and then to 22 miles (35 km). If you go to 22
miles (35 km), take four weeks for your taper.
Week Mon Tue Wed Thu Fri Sat Sun Weekly Done Week 28 5 (8) 5 (8) 10 (16) 5 (8) 5 (8) 16 (26) off 46 (74) Week 29 FB 4 (6) 4 (6) 9 (14) 4 (6) 4 (6) 14 (23) off 39 (61) Week 30 5 (8) 5 (8) 10 (16) 5 (8) 5 (8) 16 (26) off 46 (74) Week 31 5 (8) 5 (8) 10 (16) 5 (8) 5 (8) 18 (29) off 48 (77) Week 32 5 (8) 5 (8) 10 (16) 5 (8) 5 (8) 20 (32) off 50 (80) Week 33 T 4 (6) 4 (6) 7 (11) 4 (6) 4 (6) 12 (19) off 35 (54) Week 34 T 2 (3) 3 (5) 4 (6) 2 (3) 3 (5) 6 (10) off 18 (32) Week 35 T 2 (3) 2 (3) 2 (3) 0 0 26.2 (42) off 6 (9)
The 20 miler (32 km) gives you a 50 mile
(80 km) week, your peak distance
for your marathon training. It's important that the 20-miler (32 km) occurs three weeks
before your race. If the 20-miler (32 km) occurs before that, you may
lose some of the effect of the peak distance when you run the marathon. If it
occurs later than that, you may not be fully recovered from your training when
you run the marathon. During the taper you will recover from the 20 miler
(32 km), and you will rest for the
race.
During the last 3 - 4 miles
(5 - 6 km) of the race, you can skip the walking breaks if you
feel fine and haven't slowed down much. After you finish the race, walk around
for a few minutes before you sit down to help keep blood from pooling in your
feet.
Congratulations, marathoner! After the marathon, take
a week or more off to help
your body start its recovery. During that time, don't just sit & watch TV. Be
active by walking, swimming, biking, etc, but do those activities in moderation. When you feel ready to run, do a reverse but
longer taper to return to your pre-race mileage. Begin with short distances at a slow, easy pace to
help your body continue its recovery. On the first day that you run, do 1/4 to
1/2 mile (1 km). Add a little distance each time you run. By the end of the first week
you might be up to something like 1 1/2 mile (2.4 km). By the end of a month, you'll
probably be close to your normal weekly distance. Listen to your body during
this time and avoid pushing yourself to do longer distances and faster paces.
Let your body dictate how often you increase.
If you plan on
running additional half or full marathons, try to keep a base of 30 - 45 miles (48
- 72 km) per week all year long, and keep 13 - 15 mile (21 - 24 km) long runs as part of that
base. This will help you keep your ability to run long distance. Don't run the
same mixture of miles or the same route every week. Mix it up to add variety and to reduce the
risk of repetitive stress injuries that can happen
from doing the same thing over and over.
As you work up to
your second marathon, aim for a base of 5, 6, 11, 5, 6, 16 miles (8, 10, 18,
8, 10, 26 km) per week. Then, inch up to
a peak long run of 22 miles (35 km), giving a mileage of 55 miles (89 km) for that week.
For your third marathon, try a base of 6, 7, 12, 6, 7, 17 miles (10, 11, 19, 10,
11, 27 km) and a peak long run of 22 miles (35 km), giving a mileage of 60 miles
(97 km) for that week.
The information in this site and in my podcasts is for informational purposes only; it does not constitute medical or physical therapy advice. For medical advice, consult a physician. For physical therapy advice, consult a physical therapist.
� Copyright Allen W. Leigh 2007
All Rights Reserved
http://www.runninginjuryfree.org/