January
28-Mon - Stretch & Strength (Lift Weights)
29-Tues-3 mile Run
30-Wed-2 Mile Run or Cross
31-Thu-3 Mile Run + Strength
February
1-Fri-30 Min Cross
2-Sat-4 Mile Run
3-Sun-Rest
4-Mon-Stretch & Strength
5-Tue-3 Mile Run
6-Wed-2 mile Run or Cross
7-Thur-3 Mile Run + Strength
8-Fri-30 min Cross
9-Sat- 4 mile Run
10-Sun-Rest
11-Mon-Stretch & Strength
12-Tue-3.5 Mile Run
13-Wed-2 mile Run or Cross
14-Thur-3.5 Mile Run + Strength 15-Fri- 40 Mon Cross
16-Sat- 5 Mile Run
17-Sun-Rest
18-Mon-Stretch & Strength
19-Tues-3.5 Mile Run
20-Wed-2 mile Run or Cross
21-Thur-3.5 Mile Run + Strength
22-Fri-40 Min Cross
23-Sat-5 Mile Run
24-Sun-Rest
25-Mon-Stretch & Strength
26-Tue-4 mile Run
27-Wed-2 mile run or Cross
28-Thur-4 Mile Run + Strength
29-Fri-40 Min Cross
March
1-Sat-6 Mile Run
2-Sun-Rest
3-Mon-Stretch & Strength
4-Tue-4 mile Run
5-Wed-2 Mile run or Cross
6-Thur-4 Mile Run + Strength
7-Fri-Rest
8-Sat-5-K Race
9-Sun-Rest
10-Mon-Stretch & Strength
11-Tue-4.5 Mile Run
12-Wed-3 Mile Run or Cross
13-Thur-4.5 Mile Run + Strength
14-Fri-50 Min Cross
15-Sat-7 mile Run
16-Sun-Rest
17-Mon-Stretch & Strength
18-Tues-4.5 mile Run
19-Wed-3 Mile Run or Cross
20-Thur-4.5 mile Run
21-Fri-50 Mon Cross
22-Sat-8 mile Run
23-Sun-Rest
24-Mon-Stretch & Strength
25-Tue-5 mile Run
26-Wed-3 Mile Run or Cross
27-Thur-5 mile Run + Strength
28-Fri-Rest
29-10-K Race
30-Sun-Rest
31-Mon-Stretch & Strength
April
1-Tue-5 mile Run
2-Wed-3 Mile Run or Cross
3-Thur-5 mile Run + Strength
4-Fri-60 Min Cross
5-Sat-9 Mile Run
6-Sun-Rest
7-Mon-Stretch & Strength
8-Tue-5 mile Run
9-Wed-3 mile Run or Cross
10-Thur 5 mile Run + Strength
11-Fri-60 Min Cross
12-Sat-10 mile Run
13-Sun-Rest
14-Mon-Stretch & Strength
15-Tue-4 mile Run
16-Wed-3 mile Run or Cross
17-Thur-Rest
18-Fri-Rest
19-Sat-Salt Lake-Half Marathon
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5 comments:
Libby,
I am def going to run the St. George Marathon next year if your up to it. I will come down and run the 10k with you let me know when you are entering, how I need to enter.
The St. George Marathon - not going to promise anything on that but I would LOVE, LOVE for you to run the 10k with me! And this training schedule - i'm so going to do it! I printed it off and well be getting my self ready for it come January...December will be my prep month...basicly just getting in the habit of running!
One question? What do you do for "cross training"?
With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis. So for example: since you are training for a marathon then your running alot - so on the days you cross train you can:
Cardiovascular Exercise: (Think about adding three different exercises from the list below):
Running
Swimming
Cycling
Rowing
Stair Climbing
Rope jumping
Skating (inline or ice)
Skiing
Racketball / basketball / other court sports
Strength Training:
Calisthenics (push ups and crunches and pull ups)
Free Weights
Machines
Tubing and Bands
Flexibility: (stretching, yoga)
Speed, agility, and balance drills
Circuit training, sprinting, plyometrics and other forms of skill conditioning
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