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All the training programmes have three key elements, which alter as you progress. These are ‘FIT’; which stands for:
Exercising regularly and gradually increasing how much you do is the key to improving your health and fitness.
As you get fitter, you’ll be able to train more often and for longer in each session. As a beginner, this will mean that gradually you can run more and need to walk less. At an intermediate level, you should find that you’re able to run distances faster.
It’s hard to define ‘intensity’ (or pace) because it depends on your individual level of fitness, which will increase as your training progresses.
Some of the training programmes involve different types of run – see Types of training for more information. These correspond to your ‘perceived effort scale’. The scale runs from one to 10, where one is standing still, and 10 is your maximum effort, such as running flat out. The table below has more detail. The activities in the running programmes correspond to the ‘Activity’ column of this table.
All the training programmes involve long runs and light / moderate (recovery) runs, and some also include faster runs (tempo and speed).
These allow your legs to recover from hard efforts and prepare you for the next day of training. Take them at a light to moderate pace (effort level of five to six). You should be able to enjoy running without feeling tired.
These runs should be at a slightly challenging pace with an effort level of six to seven. You should be able to hold a conversation, but find it difficult. This will become your race pace and be used for your long runs. It will increase your distance and build up your aerobic fitness, efficiency and endurance.
Constant speed running is sometimes referred to as tempo running. This improves your running pace.
Although the true definition of tempo running varies, aim to run at a constant speed that feels ‘comfortably hard’. This should be about an 8 on the effort scale. Stick to about 15 to 20 minutes at this pace and always include warming up and cooling down as follows:
Training with intervals builds your aerobic fitness, strength and speed. Interval training involves running fast (but not sprinting), over a set distance or time, at an effort level of 9. Follow each hard interval with an easy one of at least the same length, then repeat. Try using a treadmill or running track to help you get the distances and times right.
As you go through your training programme, try filling the recommended time with these sequences:
(repeat x 5)
(repeat x 2/3)
(repeat x 2/3)
Don’t forget to perform 5 minutes of warm-up and cool-down before and after your interval training.
This helps you to keep up your fitness but reduces the strain on the muscles you use for running. Take one session a week to do an activity such as swimming, cycling or using a cross trainer in the gym. This will work your muscle groups in different ways and help to stop you from getting bored of just running.
Couch to 5K
For your 3 runs in week 1, you will begin with a brisk 5-minute walk, then alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.
For your 3 runs in week 2, you will begin with a brisk 5-minute walk, then alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.
For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.
For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.
There are 3 different runs this week:
Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.
Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.
Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.
There are 3 different runs this week:
Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.
Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.
Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking.
For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running.
For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running.
For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running.
These 8K training programs are designed for beginner or intermediate runners who want to run an 8K race (4.97 miles). Since 8K is almost five miles, these schedules also work for any runners training for a 5-mile race.
The training schedules below give you all of your workouts for each week. You don't have to do your runs on specific days; however, you should try to avoid running two days in a row.
It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy. Doing 15 to 20 minutes of strength-training one to two times a week can also be beneficial.
This beginner runner program assumes that you can already run at least a mile. If you've never run before, you may want to start with a 5k race and train at a less aggressive pace over 8 weeks.
Start each run with a warm-up walk or slow jog for 5 to 10 minutes. Runs should be done at a conversational pace. Finish up with a cool-down walk or slow jog for 5 to 10 minutes.
Day 1: Run easy for 1 mile (1.6 K)
Day 2: Rest
Day 3: Run easy for 1 mile (1.6 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 1.5 miles (2.4 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 1.5 miles (2.4 K)
Day 2: Rest
Day 3: Run easy for 1 mile (1.6 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 1.5 miles (2.4 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy for 1.5 miles (2.4 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 2 miles (3.2 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy for 1.5 mils (2.4 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy 2.5 miles (4 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 3 miles (5 K)
Day 2: Rest
Day 3: Run easy for 2 miles (3.2 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 3 miles (5 K)
Day 7: Rest or 30-minutes walk
Day 1: Run easy for 3.5 miles (5.6 K)
Day 2: Rest
Day 3: Run easy or 3 miles (5 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 3.5 miles (5.6 K)
Day 7: Rest or 30-minutes walk
Day 1: Run easy for 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy for 3 miles (5 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 4.5 miles (7.2 K)
Day 7: Rest or 30-minutes walk
Day 1: Run 40 min
Day 2: 30 minutes of cross-training
Day 3: Run for 30 minutes
Day 4: Rest
Day 5: Run for 30 minutes
Day 6: Rest
Day 7: Race day
Week 8 the week of your 8K (5-miler) run. Take it a little easier this week so that you are well rested for the race.
The program assumes that you can already run 2 miles. If it seems too difficult, opt instead for the beginner schedule.
Day 1: Run easy for 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy for 1.5 miles (2.4 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 2 miles (3.2 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 2 miles (3.2 K)
Day 2: Rest
Day 3: Run easy for 1.5 miles (2.4 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 2.5 miles (4 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 3 miles (5 K)
Day 2: Rest
Day 3: Run easy for 2 miles (3.2 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 3 miles (5 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 3.5 miles (5.6 K)
Day 2: Rest
Day 3: Run easy for 3 miles (5 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 3.5 miles (5.6 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy for 3 miles (5 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 4 miles (6.4 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy for 3 miles (5 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 5 miles (7.2 K)
Day 7: Rest or 30-minute walk
Day 1: Run easy for 4 miles (6.4 K)
Day 2: Rest
Day 3: Run easy for 4 miles (6.4 K)
Day 4: 40-45 minutes of cross-training
Day 5: Rest
Day 6: Run easy for 5 miles (7.2 K)
Day 7: Rest or 30-minute walk
Day 1: Run for 40 minutes
Day 2: Rest
Day 3: 30 minutes of cross-training
Day 4: Rest
Day 5: Run for 30 minutes
Day 6: Rest
Day 7: Race day
As an advanced beginner, you can put in a little more time for training during race week, but keep you runs under 40 minutes to avoid overtraining.
The intermediate 8K schedule incorporates a few additional runs into the training. These include:
Day 1: 40 minutes of CT or rest
Day 2: 20 minutes of TR + 2 hill repeats
Day 3: 30 minutes of CT or Rest
Day 4: 4 minutes @ 8K effort x 3
Day 5: Rest
Day 6: 4-mile LR
Day 7: 3-mile ER
Day 1: 40 minutes of CT or rest
Day 2: 20 minutes of TR + 3 hill repeats
Day 3: 25 minutes of CT or Rest
Day 4: 4 minutes @ 8K effort x 4
Day 5: Rest
Day 6: 5-mile LR
Day 7: 3-mile ER
Day 1: 40 minutes of CT or rest
Day 2: 20 minutes of TR + 3 hill repeats
Day 3: 30 minutes of CT or Rest
Day 4: 4 minutes @ 8K effort x 4
Day 5: Rest
Day 6: 6-mile LR
Day 7: 3-mile ER
Day 1: 40 minutes of CT or rest
Day 2: 20 minutes of TR + 3 hill repeats
Day 3: 30 minutes of CT or Rest
Day 4: 4 min @ 8K effort x 4
Day 5: Rest
Day 6: 7-mile LR
Day 7: 3-mile ER
Day 1: 40 minutes of CT or rest
Day 2: 25 minutes of TR + 3 hill repeats
Day 3: 30 minutes of CT or rest
Day 4: 4 minutes @ 8K effort x 3
Day 5: Rest
Day 6: 5-mile LR
Day 7: 3-mile ER
Day 1: 30 minutes of CT
Day 2: Rest
Day 3: 20 minutes of TR
Day 4: Rest
Day 5: 2- to 3-mile ER
Day 6: Rest
Day 7: Race day
On race week, take extra steps to diet appropriately. On race day, eat about 2 hours prior to the race and keep it simple, choosing foods that are high-energy and easily digestible.
This six-week 8K training program is designed for advanced runners who want to run a successful 8K race (4.97 miles). This schedule also works for any advanced runners training for a 5-mile race. The program assumes that you can already run at least 6 miles. If this schedule seems too difficult for you, try this 8K or 5 Mile Intermediate Schedule.
Cross Training: Cross-training gives you a mental and physical break from running, while still building your fitness. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy. It's also a good idea to include some strength-training to improve your performance and help avoid injuries.
Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn't too steep. Try to run up at your 8K (5 mile) race effort. Recover down the hill at an easy pace.
Rest Days: On rest days, you can take a complete rest day or do some easy cross-training (CT).
Why Athletes Need Rest and Recovery After Exercise
Tempo Runs (TR): Start your tempo run with 10 minutes easy running, then continue with 20-25 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you're not sure what your 10K race pace is, run at a "comfortably hard" pace that you can maintain for 20-25 minutes.
8K Interval Workouts: Run your intervals workouts at your 8K (5 mile) race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish these workouts with one mile of easy running to warm up and cool down.
Long Runs (LR): Although you're not training for a long distance event, long runs help you develop your stamina, which is important in 8K racing. Do your long runs at a comfortable, conversational pace. Make sure you’re able to breathe easily and can talk in complete sentences. You should also do your easy runs (ER) at this effort.
Day 1: 45 min CT or Rest
Day 2: 20 min TR + 3 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 8K effort x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles ER
Day 1: 45 min CT or Rest
Day 2: 20 min TR + 4 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 8K effort x 4
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER
Day 1: 45 min CT or Rest
Day 2: 20 min TR + 5 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 8K effort x 5
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER
Day 1: 45 min CT or Rest
Day 2: 25 min TR + 6 hill repeats
Day 3: 40 min CT
Day 4: 4 min @ 8K effort x 5
Day 5: Rest
Day 6: 8 miles LR
Day 7: 3 miles ER
Day 1: 40 min CT or Rest
Day 2: 20 min TR + 2 hill repeats
Day 3: 30 min CT
Day 4: 4 min @ 8K effort x 4
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles ER
Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 2-3 miles ER
Day 6: Rest
Day 7: 8K or 5-Mile Race
Are Run/Walk 10K Training Program for Beginners
This 10-week 10K training program is designed for beginner run/walkers who want to run/walk a 10K race (6.2 miles). Even if you're not training for a specific race, this program will help you build up to run/walking for more than 60 minutes. The program assumes that you can already run/walk (at 1 min/1 min run/walk intervals) for 20 minutes. If you're looking for an all-run schedule, try this beginner 10K training schedule.
If you haven't had a recent physical, make sure you talk to your doctor and get cleared for running.
This beginner training schedule is a run/walk program, so your workout instructions will be displayed in run/walk intervals. The first number displayed will be the number of minutes to run and the second number is the amount to walk. So, for example, 1/1 means run for 1 minute, then walk for 1 minute.
You should start each run with a 5-minute warm-up walk or some warm-up exercises. Finish up with a 5-minute cool-down walk.
You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs. Cross-training can be walking, biking, swimming, strength-training, or any other activity (other than running) that you enjoy.
Day 1: 1/1 x 10 (1-minute run, 1-minute walk x 10, for a total of 20 minutes)
Day 2: 1/1 x 10
Day 3: 1/1 x 10
Day 4: 40-45 minutes cross-training
Day 1: 1/1 x 11
Day 2: 1/1 x 12
Day 3: 1/1 x 13
Day 4: 40-45 minutes cross-training
Day 1: 1/1 x 15
Day 2: 1/1 x 15
Day 3: 1/1 x 15
Day 4: 45 min cross-training
Day 1: 2/1 x 10
Day 2: 2/1 x 10
Day 3: 2/1 x 10
Day 4: 45 min cross-training
Day 1: 2/1 x 10
Day 2: 3/1 x 10
Day 3: 2/1 x 14
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Day 1: 3/1 x 10
Day 2: 3/1 x 8
Day 3: 3/1 x 11
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Day 1: 3/1 x 10
Day 2: 3/1 x 8
Day 3: 3/1 x 13
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Day 1: 3/1 x 10
Day 2: 3/1 x 10
Day 3: 3/1 x 15
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Day 1: 3/1 x 10
Day 2: 3/1 x 10
Day 3: 3/1 x 17
Day 4: 45 min cross-training
Day 5: 30 min cross-training
Your 10K is this week! You're going to take it a little easier this week so that you're well-rested for your big race. Good luck!
Day 1: 2/1 x 10
Day 2: 30 min cross-training
Day 3: 3/1 x 5
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Running a marathon is an incredible goal for runners, but marathon training and the race itself is not something to be taken lightly. While many healthy individuals can complete a marathon with proper training and commitment, it's not recommended that any runners jump right into the marathon distance (26.2 miles or 42K). If you've never trained for any kind of endurance event, you should work on building your running base mileage for at least six months before you start thinking about training for a marathon.
Once you've established a regular running habit and are running three to four days a week, it's a good idea to get your feet wet by racing a shorter distance race, like a 5K (3.1 miles) or a 10K (6.2 miles) Many runners like to run a half marathon before taking on the full marathon. Getting some race experience is good preparation for your marathon and will get you excited to start your training.
Once you have at least six months of running (a year is even better) and a few shorter races under your belt, you can start thinking about which marathon you want to train for. There are lots of marathons to choose from. You'll have to decide whether you want to run a big or small marathon and if you want to travel to another city (perhaps even an international destination) or stay close to home.
Before you get started with marathon training, the following are some good ideas to make sure you're prepared.
Medical check-up: Even if you've already been running, check with your doctor and let him or her know your plans to train for and run a marathon.
Running shoes, clothes, and gear: While you don't need to buy lots of expensive gear, the right running shoes are an important investment. Getting running shoes that are suitable for your running style, foot type, and level of experience will help you run comfortably and injury-free. Finding the right sports bra is also very important for women to stay comfortable while running.
Wearing running clothes made of technical fabrics (not cotton) that wick away your sweat will help keep you dry and comfortable.
You'll also need a good water bottle or hydration belt to hydrate during runs.
Weather: You're going to be training through different seasons and types of weather. Take some time to research what's involved with running in the hot, cold, or rainy conditions.
Here's what to expect each week during your marathon training:
Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.
Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.
Wednesdays and Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. It's also beneficial to do overall body strength training at least once a week. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.
Saturdays: This is the day for your long slow distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your long runs.
Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.
Note: You can switch days to accommodate your schedule. Just make sure you don't do two really intense or long workouts two days in a row.
Mondays: Mondays are usually rest days. Don't ignore rest days — they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. You're not going to gain much strength and you're increasing your risk of injury if you don't take some rest days.
Tuesdays and Thursdays: After you warm-up, run at a comfortable pace for the designated mileage.
Wednesdays: After you run a 10-minute warm-up, run the designated mileage at your "marathon race pace" (RP). Follow that with a 10-minute cool-down. If you're not sure what your marathon race pace is, add 30-45 seconds per mile to your half-marathon pace.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at an easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.
Saturdays: This is the day for your long slow distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.
Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles.
Switching Days: You can switch days to accommodate your schedule. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.
So you've already run at least one marathon (26.2 miles), and now you're moving on to your next goal: improving your time. Use this 18-week training schedule to help you run a personal record (PR) in your next marathon.
To start this plan, you should already be running about 30 to 60 minutes a day, about five days a week and can run up to 6 miles comfortably. If you're not up to that, try the advanced beginner marathon schedule. If this schedule seems too easy, try the advanced marathon schedule.
Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 45 to 60 minutes.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Strength Training: After a 10-minute warm-up, spend about 20-25 minutes doing lower body and core strengthening.
Interval Workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between.
Easy Pace (EP): These runs should be done at an easy, comfortable pace. You should be able to breathe and talk easily.
Race Pace (RP): After you run a 10-minute warm-up, run the designated mileage at your "marathon Race Pace" (RP). Follow that with a 10-minute cool-down. If you're not sure what your marathon race pace is, add 30-45 seconds per mile to your half-marathon pace. You can also use a recent race time to figure out what your estimated marathon race time would be.
Rest: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement. Fridays are a good day for rest, as you'll have run on Thursday and will have your longest run of the week on Saturday.
Saturday Long Runs: After you warm up, run at a comfortable, conversational pace for the designated mileage. Make sure you cool down and stretch after your run. If most of your runs are on the road, and you're not sure how far you run, you can figure out the mileage by using resources, such as MapMyRun.com. Or, you can always drive your route in your car ahead of time and measure the mileage using your car odometer.
Sundays: This is an active recovery day. Your run should be at your comfortable, easy pace (EP), which helps loosen up your muscles.
Have you picked out your next marathon? If you've done more than one marathon, you're already running five days a week, and you can run up to 8 miles comfortably, this advanced marathon schedule may be good for you.
Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Strength-train: Spend about 20-25 minutes doing lower body and core strengthening. Here are some sample strength-training workouts.
Interval workouts (IW): After a 10-minute warm-up, run the designated interval at Race Pace (see below), then recover with easy running for 2 minutes before you start the next interval. Finish intervals with a 10-minute cooldown.
Easy pace (EP): These runs should be done at an easy, comfortable pace. You should be able to breathe and talk easily. This is also your long run (Saturday) pace.
Race Pace (RP): These runs (or portions of runs) should be done at your estimated marathon race pace (RP). If you're not sure what your marathon race pace is, add 30-45 seconds per mile to your half-marathon pace. You can also use a recent race time to figure out what your estimated marathon race time would be.
Rest: Rest is critical to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. Running every day can lead to injuries and burnout. Fridays are a good day for rest, as you'll have run on Thursday and will have your long run the next day.
You can switch days to accommodate your schedule. If you're busy one day, it's fine to swap a rest day for a run day. For example, some runners prefer to do their long runs on Sunday, so you could do your EP run on Friday, rest on Saturday, and do your long run Sunday.