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    2008 4month Marathon Training

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    KarenSage
    This 4-month training guide provides a weekly schedule to prepare for a marathon or half marathon. The schedule gradually increases mileage and pace over time, starting with 3-6 mile runs and building up to long runs of 16-20 miles for marathon training or 8-10 miles for a half marathon. Rest days are recommended on Tuesdays and Fridays, with cross-training allowed on some rest days. The plan culminates in the IMT Des Moines Marathon on October 13th.

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    2008 4month Marathon Training

    Uploaded by

    KarenSage
    4 views1 page
    This 4-month training guide provides a weekly schedule to prepare for a marathon or half marathon. The schedule gradually increases mileage and pace over time, starting with 3-6 mile runs and building up to long runs of 16-20 miles for marathon training or 8-10 miles for a half marathon. Rest days are recommended on Tuesdays and Fridays, with cross-training allowed on some rest days. The plan culminates in the IMT Des Moines Marathon on October 13th.

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    This 4-month training guide provides a weekly schedule to prepare for a marathon or half marathon. The schedule gradually increases mileage and pace over time, starting with 3-6 mile runs and building up to long runs of 16-20 miles for marathon training or 8-10 miles for a half marathon. Rest days are recommended on Tuesdays and Fridays, with cross-training allowed on some rest days. The plan culminates in the IMT Des Moines Marathon on October 13th.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    4 views1 page

    2008 4month Marathon Training

    Uploaded by

    KarenSage
    This 4-month training guide provides a weekly schedule to prepare for a marathon or half marathon. The schedule gradually increases mileage and pace over time, starting with 3-6 mile runs and building up to long runs of 16-20 miles for marathon training or 8-10 miles for a half marathon. Rest days are recommended on Tuesdays and Fridays, with cross-training allowed on some rest days. The plan culminates in the IMT Des Moines Marathon on October 13th.

    Copyright:

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    Download as PDF, TXT or read online from Scribd
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    Capital Striders/IMT Des Moines Marathon

    Marathon/Half Marathon Summer/Fall


    Training Guide 4-Month Program

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    easy rest or hills race pace rest long run rest


    cross train
    Week of marathon/half marathon/half

    June 23 3 miles rest 3 miles 4/3 miles rest 6/3 miles rest

    June 30 3 miles rest 4 miles 5/3 miles rest 8/4 miles rest

    July 7 3 miles rest 4 miles 5/3 miles rest 10/5 miles rest

    July 14 3 miles rest 5 miles 6/3 miles rest 14/7 miles rest

    July 21 3 miles rest 5 miles 6/3 miles rest 16/8 miles rest

    July 28 3 miles rest 6 miles 6/3 miles rest 10/6 miles rest

    August 4 3 miles rest 6 miles 7/4 miles rest 16/8 miles rest

    August 11 3 miles rest 7 miles 7/4 miles rest 12/6 miles rest

    August 18 3 miles rest 7 miles 7/4 miles rest 18/9 miles rest

    August 25 4 miles rest 7 miles 8/4 miles rest 12/6 miles rest

    September 1 4 miles rest 8 miles 8/5 miles rest 18/9 miles rest

    September 8 4 miles rest 9 miles 5 miles rest 20/10 miles rest

    September 15 5 miles rest 9 miles 5 miles rest 14/7 miles rest

    September 22 5 miles rest 10 miles 5 miles rest 20/10 miles Capital


    Pursuit on
    -OR- Sept. 28

    September 29 5 miles rest 8 miles 5 miles rest 12/6 miles rest

    October 6 4 miles rest 6 miles 4 miles rest 6/3 miles rest

    October 13 3 miles rest 4 miles rest 2 miles rest IMT


    Des Moines
    Marathon

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