Marathon Training

This training plan was taken directly from the June 2000 issue of Walking Magazine and all credit is due to them.I'm just placing this online so that other people can see what I'm doing in order to prepare for the Honolulu Marathon held on December 10, 2000.

Week One Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (5 intense) � � �
Friday rest � � �
Saturday-long&hard 40 brisk � � �
Sunday-recovery 40 brisk � � �
� � � � �
Week Two Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (6 intense) � � �
Friday rest � � �
Saturday-long&hard 50 brisk � � �
Sunday-recovery 40 brisk � � �
� � � � �
Week Three Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (7 intense) � � �
Friday rest � � �
Saturday-long&hard 60 brisk � � �
Sunday-recovery 40 brisk � � �
� � � � �
Week Four Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (8 intense) � � �
Friday rest � � �
Saturday-long&hard 75 brisk � � �
Sunday-recovery 60 brisk � � �
� � � � �
Week Five Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (9 intense) � � �
Friday rest � � �
Saturday-long&hard 90 brisk � � �
Sunday-recovery 60 brisk � � �
� � � � �
Week Six Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/30/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (10 intense) � � �
Friday rest � � �
Saturday-long&hard 80 brisk � � �
Sunday-recovery 60 brisk � � �
� � � � �
Week Seven Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/30/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (11 intense) � � �
Friday rest � � �
Saturday-long&hard 120 brisk � � �
Sunday-recovery 20 brisk � � �
� � � � �
Week Eight Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/30/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (12 intense) � � �
Friday rest � � �
Saturday-long&hard 90 brisk � � �
Sunday-recovery 60 brisk � � �
� � � � �
Week Nine Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/30/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (13 intense) � � �
Friday rest � � �
Saturday-long&hard 3 hr day-hike � � �
Sunday-recovery 20 brisk � � �
� � � � �
Week Ten Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/30/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (14 intense) � � �
Friday rest � � �
Saturday-long&hard 100 brisk � � �
Sunday-recovery 80 brisk � � �
� � � � �
Week Eleven Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/30/5 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/40/10 (15 intense) � � �
Friday rest � � �
Saturday-long&hard 270 brisk � � �
Sunday-recovery 20 brisk � � �
� � � � �
Week Twelve Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/45/10 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/41/10 (16 intense) � � �
Friday rest � � �
Saturday-long&hard 105 brisk � � �
Sunday-recovery 75 brisk � � �
� � � � �
Week Thirteen Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/45/10 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/42/10 (17 intense) � � �
Friday rest � � �
Saturday-long&hard 4+ hrs. off-road hike � � �
Sunday-recovery 20 brisk � � �
� � � � �
Week Fourteen Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/45/10 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/43/10 (18 intense) � � �
Friday rest � � �
Saturday-long&hard 60 brisk � � �
Sunday-recovery 60 brisk � � �
� � � � �
Week Fifteen Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/10 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/44/10 (19 intense) � � �
Friday rest � � �
Saturday-long&hard 270 brisk � � �
Sunday-recovery 20 brisk � � �
� � � � �
Week Sixteen Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/10 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength 10/45/10 (20 intense) � � �
Friday rest � � �
Saturday-long&hard 165 brisk � � �
Sunday-recovery 40 brisk � � �
� � � � �
Week Seventeen Workout Done? Rate Notes
Monday-normal 45 brisk � � �
Tuesday-speed 10/15/10 fast � � �
Wednesday-normal 45 brisk � � �
Thursday-strength rest � � �
Friday rest � � �
Saturday-long&hard 75 brisk � � �
Sunday-recovery 40 brisk � � �

Last Updated on 5/24/00

By Layla Rogers

Email: [email protected]

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