Marathon Training Schedule

Your 10-week Marathon Running Plan!
"The training starts today!!"

WHAT'S YOUR RUNNING PLAN?
The race starts today. Will you cross the finish line?

At what pace should you run? If you're just beginning, here's how to calculate your heart rate. Subtract your age from 220 (so, if you're 40 years old, 220 minus 40 is 180). Multiply that number by 70% (180 times .70 equals 126) and by 85% (180 times .85 equals 153). This means that your training heart rate or pulse should be kept between 153 and 126 beats per minute during exercise. Of course, check with your doctor before beginning any exercise program.

My training plan lasts 10 weeks. In order to start the plan, you have to have a "base" or starting running schedule of 6 miles per day, 6 days per week (36 miles/week). Most people are not running that much when they start. "So how do I get to 36 miles per week?" you may ask. You need to increase your weekly mileage from where you are now by no more than 10% per week. So if you are running 15 miles per week, you can start by running an extra 1 and a half miles extra next week. So, you'd run 16.5 miles next week and about 18.1 miles the following week, and so on until you reach 36 miles per week. Then marathon training starts! If you've never run in your life, start with 20 minutes per day of running (or walking), keeping your pulse within the training range discussed and increase your running time by 10% per week (22 minutes/day the following week, etc.).

Starting 10 weeks before the marathon (see table below), your Tuesday run will increase by 1 mile per week up to 12 miles, which you'll run for 3 weeks in a row. On Saturdays, your run will start at 8 miles and increase by 2 miles per week until you reach 18 miles, then increase 1 mile/week until you reach 20 miles. Then you begin to reduce your mileage. Your Tuesday run goes to 10, 8 and back to 6 miles for the next 3 weeks, and your Saturday run goes to 15 and 12 for the next 2 weeks (the third week is the Marathon, usually on a Sunday). Don't run the Thursday before the race and run only 2 miles the Saturday before the marathon. Rest is important, so no running on Fridays.

Why do I like mid-week long runs on Tuesdays and Saturdays instead of Thursdays and Sundays? Do you like running in the rain? Although I ran 4 marathons in the rain, it's not my favorite thing to do. So, if it rains on Tuesday, I can run my 6 miles then and on Wednesday or Thursday do my longer run. Same for Saturdays--Sunday is my back-up day.

PREFER A TABLE?
Based on your requests, here it is!

Week 1: M-6, Tu-7, W-6, Th-6, F-off, Sa-8, Su-6

Week 2: M-6, Tu-8, W-6, Th-6, F-off, Sa-10, Su-6
Week 3: M-6, Tu-9, W-6, Th-6, F-off, Sa-12, Su-6
Week 4: M-6, Tu-10, W-6, Th-6, F-off, Sa-14, Su-6
Week 5: M-6, Tu-11, W-6, Th-6, F-off, Sa-16, Su-6
Week 6: M-6, Tu-12, W-6, Th-6, F-off, Sa-18, Su-6
Week 7: M-6, Tu-12, W-6, Th-6, F-off, Sa-19, Su-6
Week 8: M-6, Tu-12, W-6, Th-6, F-off, Sa-20, Su-6
Week 9: M-6, Tu-10, W-6, Th-6, F-off, Sa-15, Su-6
Week 10: M-6, Tu-8, W-6, Th-6, F-off, Sa-12, Su-6
Week of Marathon: M-6, Tu-6, W-6, Th-off, F-off, Sa-2, Su-Marathon!!

Does this work for you? Contact me after your race, and let me know!

Please visit our other pages at: Why Do I Run? and Why Do I Pray?

StevenRossi@yahoo.com has completed 25 marathons, has been running marathons since 1987 and is a charter member of the Marine Corps Marathon Runners' Club. He can be contacted at (202) 525-7552 (mobile) or followed at www.twitter.com/StevenRossi

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