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Training Program
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Marathon
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100-Days to a Marathon
Day 001 - Welcome to your training program!
Rest day
Day 002 - Overdistance (OD) training
45-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 003 - Long Run Day
70-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 004 - Focus on technique
Rest day
Day 005 - Strength (ST) training
30-minute Strength (ST) training routine at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate. PRINT THIS WORKOUT FOR FUTURE REFERENCE.
Day 006 - Weekly pattern for training
55-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 007 - Uphill training (UP)
25-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 15-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 20-minute EN run at level 2 intensity.
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