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    2013 Marine Corps Marathon Training Plan

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    Franclin Viana de Souza
    This document outlines a 16-week training plan for the Marine Corps Marathon taking place on October 27, 2013. The plan includes weekly runs, bike rides, swims, and core workouts, with run distances and durations gradually increasing each week to build up endurance for the marathon. The final week deloads to allow for recovery before the race.

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    2013 Marine Corps Marathon Training Plan

    Uploaded by

    Franclin Viana de Souza
    53 views1 page
    This document outlines a 16-week training plan for the Marine Corps Marathon taking place on October 27, 2013. The plan includes weekly runs, bike rides, swims, and core workouts, with run distances and durations gradually increasing each week to build up endurance for the marathon. The final week deloads to allow for recovery before the race.

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    This document outlines a 16-week training plan for the Marine Corps Marathon taking place on October 27, 2013. The plan includes weekly runs, bike rides, swims, and core workouts, with run distances and durations gradually increasing each week to build up endurance for the marathon. The final week deloads to allow for recovery before the race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    53 views1 page

    2013 Marine Corps Marathon Training Plan

    Uploaded by

    Franclin Viana de Souza
    This document outlines a 16-week training plan for the Marine Corps Marathon taking place on October 27, 2013. The plan includes weekly runs, bike rides, swims, and core workouts, with run distances and durations gradually increasing each week to build up endurance for the marathon. The final week deloads to allow for recovery before the race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    Marine

     Corps  Marathon  2013 Race  Day: 10/27/13


    Training  Plan
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Week Sunday  Ending Run Cross Run Run Cross Run Rest
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    1 7/14/13 45  Min  Bike  &  Core 30  Min  Swim  &  Core OFF
    40  Min  @  MAF 40  Min  @  MAF 40  Min  @  MAF 60  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    2 7/21/13 45  Min  Bike  &  Core 30  Min  Swim  &  Core OFF
    40  Min  @  MAF 40  Min  @  MAF 40  Min  @  MAF 70  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    3 7/28/13 45  Min  Bike  &  Core 30  Min  Swim  &  Core OFF
    40  Min  @  MAF 40  Min  @  MAF 40  Min  @  MAF 75  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    4 8/4/13 60  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    45  Min  @  MAF 45  Min  @  MAF 45  Min  @  MAF 80  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    5 8/11/13 60  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    50  Min  @  MAF 50  Min  @  MAF 50  Min  @  MAF 100  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    6 8/18/13 60  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    50  Min  @  MAF 50  Min  @  MAF 50  Min  @  MAF 120  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    7 8/25/13 45  Min  Bike  &  Core 30  Min  Swim  &  Core OFF
    40  Min  @  MAF 40  Min  @  MAF 40  Min  @  MAF 70  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    8 9/1/13 60  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    45  Min  @  MAF 45  Min  @  MAF 45  Min  @  MAF 130  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    9 9/8/13 60  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    50  Min  @  MAF 50  Min  @  MAF 50  Min  @  MAF 90  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    10 9/15/13 75  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    60  Min  @  MAF 60  Min  @  MAF 60  Min  @  MAF 150  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    11 9/22/13 60  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    45  Min  @  MAF 45  Min  @  MAF 45  Min  @  MAF 170  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    12 9/29/13 75  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    60  Min  @  MAF 60  Min  @  MAF 60  Min  @  MAF 130  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    13 10/6/13 75  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    75  Min  @  MAF 75  Min  @  MAF 75  Min  @  MAF 180  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    14 10/13/13 75  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    60  Min  @  MAF 60  Min  @  MAF 60  Min  @  MAF 200  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    15 10/20/13 60  Min  Bike  &  Core 45  Min  Swim  &  Core OFF
    45  Min  @  MAF 45  Min  @  MAF 45  Min  @  MAF 100  Min  @  MAF
    1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up 1  Mile  Warm-­‐Up
    16 10/27/13 Core REST Core RACE  DAY
    30  Min  @  MAF 30  Min  @  MAF 30  Min  @  MAF

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