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25 Week "To Finish" Program Salt Lake Running Company |
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**To Print this document, go to Print Preview and resize it to 50% so it will fit on one piece of paper** |
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Even if you have never run a step this 25 week training program is designed to help you train for and finish a marathon. It is important for those who may be new to the sport of running to start slowly and build week by week, giving the body time to adjust. More experienced runners are free to join in when the program matches their current level of training and fitness. |
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The program involves 3 days of running and 2 days of cross training and is divided into 9 different periods of adaptation. The most important day of the week is the weekend long run which start at 3 miles and finish at 20-22 miles. At first glance, the task may seem insurmountable but experience and research shows the body, given proper rest, has the capacity to adapt quickly. |
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Dates |
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10/28/2007-11/24/2007 |
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WK |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Details |
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Period 1 |
1 |
OFF |
run 15-30 min |
walk or XT* |
run 15-30 min |
walk or XT |
off/stretch** |
3 miles |
XT days 15-30 min |
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2 |
OFF |
run 20-35 min |
walk or XT |
run 20-35 min |
walk or XT |
off/stretch |
4 miles |
XT days 20-35 min |
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3 |
OFF |
run 25-40 min |
walk or XT |
run 25-40 min |
walk or XT |
off/stretch |
5 miles |
XT days 25-40 min |
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4 |
OFF |
run 15-30 min |
walk or XT |
run 15-30 min |
walk or XT |
off/stretch |
3 miles |
XT days 15-30 min |
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Dates |
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11/25/2007-12/22/2007 |
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Period 2 |
5 |
OFF |
run 20-35 min |
walk or XT |
run 20-35 min |
walk or XT |
off/stretch |
6 miles |
XT days 20-35 min |
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6 |
OFF |
run 25-40 min |
walk or XT |
run 25-40 min |
walk or XT |
off/stretch |
7 miles |
XT days 25-40 min |
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7 |
OFF |
run 30-45 min |
walk or XT |
run 30-45 min |
walk or XT |
off/stretch |
8 miles |
XT days 15-30 min |
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8 |
OFF |
run 20-35 min |
walk or XT |
run 20-35 min |
walk or XT |
off/stretch |
4 miles |
XT days 20-35 min |
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Dates |
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12/23/2007-1/5/2007 |
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Period 3 |
9 |
OFF |
run 35-50 min |
walk or XT |
run 35-50 min |
walk or XT |
off/stretch |
9-10 miles |
XT days 25-40 min |
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10 |
OFF |
run 30-45 min |
walk or XT |
run 30-45 min |
walk or XT |
off/stretch |
5 miles |
XT days 30-45 min |
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Dates |
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1/6/2008-1/19/2008 |
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Period 4 |
11 |
OFF |
run 40-55 min |
walk or XT |
run 40-55 min |
walk or XT |
off/stretch |
11-12 miles |
XT days 35-50 min |
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12 |
OFF |
run 30-45 min |
walk or XT |
run 30-45 min |
walk or XT |
off/stretch |
6 miles |
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Dates |
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1/20/2008-2/2/2008 |
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Period 5 |
13 |
OFF |
run 45-60 min |
walk or XT |
run 45-60 min |
walk or XT |
off/stretch |
13-14 miles |
ALL XT days 30-45 min until week #3 |
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14 |
OFF |
run 30-45 min |
walk or XT |
run 30-45 min |
walk or XT |
off/stretch |
7 miles |
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Dates |
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2/3/2208-2/23/2008 |
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Period 6 |
15 |
OFF |
run 45-60 min |
walk or XT |
run 45-60 min |
walk or XT |
off/stretch |
8 miles |
Week 11 is makeup week. If you’re on track take a break. |
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16 |
OFF |
run 45-60 min |
walk or XT |
run 45-60 min |
walk or XT |
off/stretch |
14-16 miles |
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17 |
OFF |
run 30-45 min |
walk or XT |
run 30-45 min |
walk or XT |
off/stretch |
8-10 miles |
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Dates |
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2/24/2008-3/8/2208 |
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Period 7 |
18 |
OFF |
run 45-60 min |
walk or XT |
run 45-60 min |
walk or XT |
off/stretch |
16-18 miles |
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19 |
OFF |
run 30-45 min |
walk or XT |
run 30-45 min |
walk or XT |
off/stretch |
8-10 miles |
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Dates |
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3/9/2008-3/22/2008 |
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Period 8 |
20 |
OFF |
run 45-60 min |
walk or XT |
run 45-60 min |
walk or XT |
off/stretch |
18-20 miles |
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21 |
OFF |
run 30-45 min |
walk or XT |
run 30-45 min |
walk or XT |
off/stretch |
8-10 miles |
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Dates |
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3/23/2008-4/19/2008 |
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Period 9 |
22 |
OFF |
run 45-60 min |
walk or XT |
run 45-60 min |
walk or XT |
off/stretch |
20-22 miles |
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23 |
OFF |
run 25-40 min |
walk or XT |
run 25-40 min |
walk or XT |
off/stretch |
8-10 miles |
XT days 25-40 min |
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24 |
OFF |
run 20-35 min |
walk or XT |
run 20-35 min |
walk or XT |
off/stretch |
4-5 miles |
XT days 20-35 min |
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25 |
OFF |
run 15-30 min |
walk or XT |
run 15-30 min |
off/stretch |
OFF |
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XT days 15-30 min |
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*XT stands for cross training. These activities are aerobic based activities which include swimming, biking/spinning, aerobics, etc. |
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**Off/stretch days are resting and/or stretching which could include yoga, palates, etc (Do nothing that would cause excessive soreness or fatigue). |
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NOTES |
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Training weeks can be changed to run tues/thurs and walk/ XT mon/wed if necessary. Always alternate a day of running with a day of walk/XT. |
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Bolded weeks are rest weeks. These weeks are designed to give you time to "absorb" your training. Doing less on these weeks is mandatory! |
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The walk/xt days are extremely important for consistency, injury prevention and overall aerobic fitness. If you lift weights earlier in the week is better. |
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Week 11 is a chance to play catch up if necessary or rest in order to get rejuvenated for the second, and more important, part of the program. |
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When in doubt ALWAYS choose lower end of times and mileage and remember a little walking early saves a lot of crawling later. |
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Uphill and downhill training can be very important but incorporate it on days other than your long runs. |
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Refer to www.saltlakerunningco.com for other running tips, training seminars, and running groups. |
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HAVE FUN and GOOD LUCK! |
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