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Training Program
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Marathon
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100-Days to a Marathon
Day 057 - New strength exercises, Add stretches
15 minute strength training routine at a level 1 intensity. Level 1 intensity = 60-70% max. HR. 15 minute stretching routine. PRINT THIS WORKOUT FOR FUTURE REFERENCE.
Day 058 - Race-Pace
15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 35-minute race-pace (RP) run at level 3-4 intensity (75-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.
Day 059 - New Route Day
130-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 060 - Running technique
Rest day
Day 061 - ST technique
20-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes.
Day 062 - Track Intervals
20-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 35-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.
Day 063 - Injury Prevention
55-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
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