within the last two years i’ve run in 2 official half marathon races and last summer i began training for longer distances until i irritated the meniscus in my right knee so bad i had to take time off. my personal 10-week marathon training program starts on april 1st, but i started running distances between 2-6 miles starting in late february, so i’m starting with a small but important foundation. in addition to training runs i will also be cross training with pilates and cycling and strength training with weights and resistance bands. the final four weeks of training will scale down to 3 easy runs and split strength sessions to two shorter sessions a week. my basal metabolic rate with no physical activity is about 1,300 calories, but i have a fairly physical job and exercise almost every day, so i estimate my daily caloric needs to be closer to 1,500-1,600. from my estimates, i burn about 85-90 calories for every mile i run, so on top of my bmr of 1,500 calories per day, i do my best to replace the calories i burn while running.
here are some of my favorite hearty meals and snacks i fuel up on while running: ok, so there’s more to it than running and fueling. for my longer runs i typically drink half a glass of water with a nuun tablet dissolved in it right before my run and then fill it back up the rest of the way with water and finish it after my run. i just operate exponentially better with 7+ hours of slumber and my need for sleep increases even more while training. even when i don’t feel tired when it’s time to hit the hay, i always fall asleep in minutes. so i try and make a ritual out of it. i expect things will come up over the next 10 weeks that will make training difficult, but that’s life.
the 10-week program in summary, i’ll be running a total of 4x a week, 3 runs being training runs and from beginner’s marathon training plans, to running a sub-4:00 a 16-week marathon strength training plan half marathon (10:15 per mile) and sub-60:00 10k (9:30 per mile). i would recommend this plan for someone already running about 30 miles per week training for at least their second , 12 week marathon training schedule, 12 week marathon training schedule, 10 week marathon training schedule beginners, 10 week marathon training plan pdf, 8 week marathon training plan.
this is hal’s most popular program: the novice 1 marathon training program. author: hal higdon length: 18 weeks typical week: 2 day off, 7 other, 4 run, 1 x-train longest midweek workouts on wednesdays build from 3 to 10 miles. – i would recommend this plan for someone already running about 30 miles per week training for at consider this 8-week marathon training plan. tuesday: 5 min @ 10k pace, 2 minute jogs x 5, 30 week marathon training schedule, 10 week marathon training plan advanced, 24 week marathon training plan, 10 week marathon training plan km
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