Marathon training
Preparing for a marathon is a challenging but rewarding goal. With six months to train, it is important to gradually increase your mileage and focus on building endurance. Here is a sample workout plan to help you prepare for a marathon in six months:
Week 1-4:
Monday: Rest
Tuesday: 3 miles at an easy pace
Wednesday: Cross-training (cycling, swimming, or strength training)
Thursday: 3 miles with hill repeats (incorporate hills into your route and run up and down them)
Friday: Rest
Saturday: 4 miles at an easy pace
Sunday: Long run (start at 6 miles and gradually increase by 1-2 miles each week)
Week 5-8:
Monday: Rest
Tuesday: 4 miles at an easy pace
Wednesday: Cross-training (cycling, swimming, or strength training)
Thursday: 5 miles with hill repeats
Friday: Rest
Saturday: 6 miles at an easy pace
Sunday: Long run (start at 8 miles and gradually increase by 1-2 miles each week)
Week 9-12:
Monday: Rest
Tuesday: 5 miles at an easy pace
Wednesday: Cross-training (cycling, swimming, or strength training)
Thursday: 6 miles with hill repeats
Friday: Rest
Saturday: 7 miles at an easy pace
Sunday: Long run (start at 10 miles and gradually increase by 1-2 miles each week)
Week 13-16:
Monday: Rest
Tuesday: 6 miles at an easy pace
Wednesday: Cross-training (cycling, swimming, or strength training)
Thursday: 7 miles with hill repeats
Friday: Rest
Saturday: 8 miles at an easy pace
Sunday: Long run (start at 12 miles and gradually increase by 1-2 miles each week)
Week 17-20:
Monday: Rest
Tuesday: 7 miles at an easy pace
Wednesday: Cross-training (cycling, swimming, or strength training)
Thursday: 8 miles with hill repeats
Friday: Rest
Saturday: 9 miles at an easy pace
Sunday: Long run (start at 16 miles and gradually increase by 1-2 miles each week)
Week 21-24:
Monday: Rest
Tuesday: 8 miles at an easy pace
Wednesday: Cross-training (cycling, swimming, or strength training)
Thursday: 9 miles with hill repeats
Friday: Rest
Saturday: 10 miles at an easy pace
Sunday: Long run (start at 18 miles and gradually increase by 1-2 miles each week)
Week 25-26:
Monday: Rest
Tuesday: 6 miles at an easy pace
Wednesday: Cross-training (cycling, swimming, or strength training)
Thursday: 4 miles at an easy pace
Friday: Rest
Saturday: Rest
Sunday: Marathon!
Remember to listen to your body and adjust the plan as needed. Incorporate stretching, foam rolling, and rest days to prevent injury and aid in recovery. Stay motivated and consistent with your training, and you can achieve your goal of completing a marathon in six months.
