Bruce Hamilton's Home Page | |||||||||||||||||
| Training for the Long Run | |||||||||||||||||
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March: Building phase Total miles run weekly: 18-21 Longest run: 5 miles Rest: 2 days a week April: Building phase Total miles run weekly: 21-26 Longest run: 7 miles Rest: 2 days a week May: Cross-training added Total miles run weekly: 23-31 Longest run: 9 run Rest: one day a week Cross-training: 1 day a week June: Increase miles Total miles run weekly: 32-43 Longest run: 18 miles Rest: 1 day a week Continue cross training July: Increase miles Total miles run weekly: 32-43 Longest run: 18 miles Rest: one day a week Continue cross training August: Increase miles & add speed work Total miles run weekly: 31-47 Longest run: 20 miles Rest: 1 day a week Speed work replaces running one day every other week September: Continue speed work Total miles run weekly: 35-45 Longest run: 21 miles Rest: 1 day a week Continue cross training and speed work October: Taper miles as marathon nears Total miles run weekly: 48 miles the first week, declining to 20 miles or less in the week leading to the marathon Longest run: 22 miles Add several rest days the last two weeks Drop the cross-training and speed work the last two weeks | ||||||||||||||||
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