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Marathon Running Plan

This is a 14-week running plan for a marathon.

It is intended for an intermediate level runner. It was a plan that helped me finish the race well without getting injured. It is not intended to be a plan for high performance, but just to have fun in completing a marathon. I usually have this plan as a base and build a new one from it, depending on what I wish to do next.

Note that I am not a professional trainer. It is highly advised that you first do a check-up to make sure your health is ok for it, as well as joining a running club.

(s&c = strength and conditioning)

1° week
- mon: s&c / tue: 14 km / thu: 14 km / sat: 15 km

2° week
- mon: s&c / tue: 13 km / thu:10 km / sat: 20 km

3° week
- mon: s&c / tue: 10 km / thu: 12 km / sat: 25 km

4° week
- mon: s&c / tue: 8 km / thu: 6 km / sat: 18 km

5° week
- mon: s&c / tue: 5 km / thu: 12 km / sat: 21.1 km

6° week
- mon: s&c / tue: 12 km / thu: 12 km / sat: 22 km

7° week
- mon: s&c / tue: 12 km / thu: 12 km / sat: 25 km

8° week
- mon: s&c / tue: 6 km / thu: 6 km / sat: 14 km

9° week
- mon: s&c / tue: 12 km / thu: 12 km / sat: 27 km

10° week
- mon: s&c / tue: 10 km / thu: 12 km / sat: 31 km

11° week
- mon: s&c / tue: 10 km / thu: 12 km / sat: 35 km

12° week
- mon: s&c / tue: 10 km / thu: 10 km / sat: 21 km

13° week
- mon: s&c / tue: 6 km / thu: 7 km / sat: 10 km

14° week
- mon: s&c / tue: 4 km / thu: 3km / sun: race day