AUGUST
The Baseline
- Pre-running Planning
- Training Day 1: Baseline Day 1 | Goal: 10-min Run
- Training Day 2: Baseline Day 2 | Goal: 11-min Run
- Training Day 3: Baseline Day 3 | Goal: 15-min Run
- Training Day 4: Baseline Day 4 | Goal: 15-min Run
- Training Day 5: Baseline Day 5 | Goal: 15-min Run
- Training Day 6: Baseline Day 6 | Goal: 1-mile Run
- Training Day 7: REST
Week 1 of 17: (Based on the book, "4 Months to a 4-Hour Marathon")
- Training Day 08: 4H, 4M Day 1 | Jog 40 minutes
- Training Day 09: 4H, 4M Day 2 | Cross Train 30 minutes + Strength Training
- Training Day 10: 4H, 4M Day 3 | 6 x 400 meters at 2:25 to 2:35 pace
- Training Day 11: 4H, 4M Day 4 | REST or
Cross Train 30 minutes +Strength Training - Training Day 12: 4H, 4M Day 5 | Jog 30 minutes
- Training Day 13: 4H, 4M Day 6 | 7 miles at 12:22 to 12:52 pace
+ Strength Training - Training Day 14: 4H, 4M Day 7 | REST
Week 2 of 17: (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
- Training Day 15: Run 3 Miles
- Training Day 16: Cross Train
+ Strength Train - Training Day 17: Run 4 Miles | Sprint Drills
- Training Day 18:
Run 3 Miles | Cross Train + Strength Train - Training Day 19: REST
- Training Day 20:
Run 5 Miles - Training Day 21: REST
Week 3 of 17: (Recovery from Wisdom Teeth Surgery)
- Training Day 22: REST
- Training Day 23: Recovery Walk | Goal 1 mile
- Training Day 24: REST
- Training Day 25: Recovery
Walk | Goal 2 miles - Training Day 26:
Recovery Walk | Goal 2.5 miles - Training Day 27:
Recovery RUN | Goal 3 miles - Training Day 28: REST
Week 4 of 17: (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | CT = Cross Training]
- Training Day 29: WT + Short Run:
3 miles1.5 miles - Training Day 30:
CT (30 minutes): Pool Running/Laps - Training Day 31: WT + Medium Run: 5 miles | Sprint Drills
- Training Day 32:
Short Run: 3 miles - Training Day 33: WT + REST
- Training Day 34: Long Run: 8 miles
- Training Day 35: REST
SEPTEMBER
5k Month
Week 5 of 17: (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | CT = Cross Training]
- Training Day 36: WT + Short Run:
3 miles1.5 miles - Training Day 37:
CT Pool Running (2miles) - Training Day 38: WT + Medium Run: 5 miles/Sprint Drills
- Training Day 39:
Short Run: 3 miles - Training Day 40:
WT +REST - Training Day 41: Long Run:
10 miles - Training Day 42: REST
Week 6 of 17: (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | CT = Cross Training]
- Training Day 43: WT
+ Short Run: 3 miles - Training Day 44:
CT Pool Running (30 minutes) - Training Day 45:
WT + Medium Run: 5 miles/Sprint Drills
- Training Day 46:
Short Run: 3 miles
- Training Day 47: WT + REST
- Training Day 48:
Long Run: 10 miles
- Training Day 49:
REST
Week 7 of 17: (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | CT = Cross Training]
- Training Day 50: WT
+ Short Run: 4 miles - Training Day 51:
CT Pool Running (30 minutes) - Training Day 52:
WT + Medium Run: 5 miles/Sprint Drills
- Training Day 53:
Short Run: 4 miles
- Training Day 54: WT
+ REST
- Training Day 55:
Long Run: 11 miles| 5k RACE DAY
- Training Day 56: REST
Week 8 of 17: (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | CT = Cross Training]
- Training Day 57: WT
+ Short Run: 4 miles - Training Day 58:
CT Pool Running - Training Day 59: WT
+ Medium Run 6 miles/Sprint Drills - Training Day 60:
Short Run 4 miles - Training Day 61: WT
+ REST - Training Day 62:
Long Run 11 - Training Day 63: REST
OCTOBER
Week 9 of 17:
- Training Day 64: REST
- Training Day 65: REST
- Training Day 66: REST
- Training Day 67: REST
- Training Day 68: REST
- Training Day 69: REST
- Training Day 70: REST
Week 10 of 17:From RUNNER'S WORLD SMARTCOACH
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 71: WT + ER
2miles - Training Day 72: XT/REST
- Training Day 73: WT + SW
5miles - Training Day 74:
ER 2 miles - Training Day 75:
WT + XT/REST - Training Day 76:
LR7 miles - Training Day 77: REST
Week 11 of 17:From RUNNER'S WORLD SMARTCOACH
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 78:
LR 7 miles - Training Day 79:
ER 2 miles - Training Day 80:
SW - Training Day 81:
ER 2 miles - Training Day 82:
XT/REST - Training Day 83:
LR 8 miles - Training Day 84: REST
Week 12 of 17:From RUNNER'S WORLD SMARTCOACH
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 85:
ER 2 miles - Training Day 86:
XT/REST - Training Day 87:
TEMPO RUN 5 miles - Training Day 88:
ER 2 miles Training Day 89:XT/REST- Training Day 90:
LR 8 miles - Training Day 91:
XT/REST
NOVEMBER
Half Marathon Month
Week 13 of 17:From RUNNER'S WORLD SMARTCOACH
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 92:
XT/REST - Training Day 93:
ER 3 miles - Training Day 94:
ER 3 miles - Training Day 95:
SP 3 miles - Training Day 96:
XT/REST - Training Day 97:
XT/REST - Training Day 98: HALF MARATHON | Part 1 | Part 2
Week 14 of 17: (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 99: REST
- Training Day 100: REST
- Training Day 101: REST
- Training Day 102: REST
- Training Day 103: REST
- Training Day 104: REST
- Training Day 105: REST
Week 15 of 17: (Total of 28 miles) (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 106: WT: Chest & Back
+ ER 5 mi - Training Day 107:
XT: Pool Running 40 mins - Training Day 108:
WT: Legs & Core + SW 8 mi - Training Day 109:
ER 5 mi - Training Day 110:
WT: Arms & Core - Training Day 111: LR 10 mi
- Training Day 112: REST
Week 16 of 17: (Total of 19 miles) (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 113: WT: Chest & Back + ER 3 mi
- Training Day 114: XT: Pool Running 30 mins
- Training Day 115: WT: Legs & Core + SW 5 mi
- Training Day 116: ER 3 mi
- Training Day 117: WT: Arms & Core
- Training Day 118: LR 8 mi
- Training Day 119: REST
DECEMBER
MARATHON MONTH
Week 17 of 17: (Total of 35.2 miles) (Based on books: "4 Months to a 4-hour Marathon" and "The Non-Runner's Marathon Trainer")
[WT = Weight Training | XT = Cross Training | SW = Speedwork | LR = Long Run | ER = Easy Run]
- Training Day 120: ER 3 mi
- Training Day 121: XT: Pool Running 30 mins
- Training Day 122: ER 3 mi
- Training Day 123: Walk 3 mi
- Training Day 124: XT: Pool Running 30 mins
- Training Day 125: REST
- Day 126: MARATHON DAY 26.2 miles
Weight Training Program based on book: "4 Months to a 4-hour Marathon"
CHEST and BACK
Chest Press
Lateral Pulldown
Lower Back Extension
LEGS
Leg curl
Leg Extension
Calf Raise
ARMS
Biceps Curl
Triceps Curl
CORE
Crunches
Side Bends
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