|
Western Maryland 1/2
Marathon
Training Program
|
Week |
Mon. |
Tues. |
Wed. |
Thurs. |
Fri. |
Sat. |
Sun. |
|
1 |
30 min. |
Tempo |
30 min. |
Rest or |
30 – 40
min. |
5 Miles |
Rest |
|
|
HR L1 |
12 min.
HR L3 |
HR L2 |
X-Train |
Easy
HR L1 |
Walk/Run
HR L1 |
|
|
2 |
30 min. |
Speed |
35 min. |
Rest or |
30 – 40
min. |
7 Miles |
Rest |
|
|
HR L1 |
4x1/4
mi.
HR L3 |
HR L2 |
X-Train |
Easy
HR L1 |
Walk/Run
HR L1 |
|
|
3 |
30 min. |
Tempo |
40 min. |
Rest or |
30 – 40
min. |
5 Miles |
Rest |
|
|
HR L1 |
12 min.
HR L3 |
HR L2 |
X-Train |
Easy
HR L1 |
Walk/Run
HR L1 |
Rest |
|
4 |
30 min. |
Speed |
45 min. |
Rest or |
30 – 40
min. |
9 Miles |
Rest |
|
|
HR L1 |
4X1/2
mi.
HR L3 |
HR L2 |
X-Train |
Easy
HR L1 |
Walk/Run
HR L1 |
|
|
5 |
35 min. |
Tempo |
45 min. |
Rest or |
30 – 40
min. |
6 Miles |
Rest |
|
|
HR L1 |
14 min.
HR L3 |
HR L2 |
X-Train |
Easy
HR L1 |
Walk/Run
HR L1 |
|
|
6 |
35 min. |
Speed |
45 min |
Rest or |
30 – 40
min. |
11 Miles |
Rest |
|
|
HR L1 |
3X1mi.
HR L3 |
HR L2 |
X-Train |
Easy
HR L1 |
Walk/Run
HR L1 |
|
|
7 |
40 min. |
Tempo |
45 min. |
Rest or |
30 – 40
min. |
7 Miles |
Rest |
|
|
HR L1 |
14 min.
HR L3 |
HR L2 |
X-Train |
Easy
HR L1 |
HR L1 |
|
|
8 |
40 min. |
Speed |
30 min. |
Rest or |
OFF |
RACE! |
|
|
|
HR L1 |
4X1/4
HR L3 |
Easy
L1 |
X-Train |
|
|
|
Heart Rate
Levels:
L1 is below 75% of Max HR
L2 is 75 – 85% Max HR
L3 is above 85% Max HR
Interval
/ Tempo Runs: Always
begin and end with a warm-up and cool-down – 1-mile each!
Long
Runs: Walk/Run – From
the start, run 5 minutes and walk fast 1 minute, repeat
throughout the run. |
