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  • Running Plan Template - 42k

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    Bakal Jenazah
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    This 14-week plan for intermediate runners includes a long run on Sundays that increases in duration each week from 1 hour 30 minutes to 1 hour 50 minutes. The plan also includes medium runs, easy jogs, and intervals throughout the week with supportive exercises like strength training, dynamic mobility, static mobility, and core work. Heart rate zones ranging from 5 to 95 are provided to guide training intensity.

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    This 14-week plan for intermediate runners includes a long run on Sundays that increases in duration each week from 1 hour 30 minutes to 1 hour 50 minutes. The plan also includes medium runs, easy jogs, and intervals throughout the week with supportive exercises like strength training, dynamic mobility, static mobility, and core work. Heart rate zones ranging from 5 to 95 are provided to guide training intensity.

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    © All Rights Reserved
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    52 views4 pages

    Running Plan Template - 42k

    Uploaded by

    Bakal Jenazah
    This 14-week plan for intermediate runners includes a long run on Sundays that increases in duration each week from 1 hour 30 minutes to 1 hour 50 minutes. The plan also includes medium runs, easy jogs, and intervals throughout the week with supportive exercises like strength training, dynamic mobility, static mobility, and core work. Heart rate zones ranging from 5 to 95 are provided to guide training intensity.

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    of 4

    42K RUNNING PLAN THIS IS A 14-WEEK PLAN FOR AN INTERMEDIATE RUNNER.

    NNER. FOURTEEN WEEKS IS THE MINIMUM LENGTH FOR 42K DISTANCE PLANS.

    MON TUE WED THU FRI SAT SUN


    WEEK 1 
    Medium run

    Easy jog

    Easy jog

    Long run
    45 min 30 min 15 min 1h 30 min

    30 15 15
    10 5 10 5 10 5 10 75 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 2 
    Medium run

    Easy jog

    Medium run

    Long run
    55 min 30 min 35 min 1h 40 min

    40 20
    10 5 10 5 10 75 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 3    
    Medium run Easy jog Easy jog Long run
    35 min 30 min 30 min 1h 20 min

    20 15 15
    10 5 10 5 10 5 10 65 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

       
    WEEK 4 Medium run
    55 min
    Interval Medium run
    35 min
    Long run
    1h 45 min
    35 min
    5 5
    HR ZONES 40 16 2 2 20
    10 5 5 10 5 10 90 5

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core
    42K RUNNING PLAN
    MON TUE WED THU FRI SAT SUN
    WEEK 5 
    Medium run

    Medium run

    Medium run

    Long run
    1h 5 min 35 min 45 min 1h 50 min

    50 20 30
    10 5 10 5 10 5 10 95 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 6 
    Medium run

    Interval

    Easy jog

    Long run
    40 min 30 min 30 min 1h 30 min
    4 4
    25 13 2 2 15
    10 5 5 10 5 10 75 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 7    
    Medium run Medium run Medium run Long run
    1h 5 min 40 min 40 min 1h 55 min

    50 15 25
    10 5 10 10 5 10 5 10 100 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 8    
    Medium run Interval Medium run Long run
    1h 10 min 35 min 50 min 2h 0 min
    5 5
    55 16 2 2 35
    10 5 5 10 5 10 105 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core
    42K RUNNING PLAN
    MON TUE WED THU FRI SAT SUN
    WEEK 9 
    Medium run

    Easy jog

    Medium run

    Long run
    1h 0 min 30 min 35 min 1h 40 min

    45 15 20
    10 5 10 5 10 5 10 55 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 10 
    Medium run

    Interval

    Medium run

    Long run
    1h 10 min 40 min 50 min 2h 10 min
    5 5 5
    55 14 2 2 2 35
    10 5 5 10 5 10 115 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 11    
    Medium run Medium run Medium run Long run
    1h 10 min 40 min 55 min 2h 15 min

    55 15 40
    10 5 10 10 5 10 5 10 120 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 12    
    Medium run Medium run Medium run Long run
    55 min 35 min 45 min 1h 45 min

    10 30
    10 40 5 10 10 5 10 5 10 90 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core
    42K RUNNING PLAN
    MON TUE WED THU FRI SAT SUN
    WEEK 13 
    Medium run

    Medium run

    Medium run

    Long run
    55 min 35 min 45 min 1h 35 min

    10 30
    10 40 5 10 10 5 10 5 10 80 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
       
    Strength training Mobility (dynamic) Mobility (static) Core

    WEEK 14   
    Medium run Medium run Easy jog
    45 min 35 min 30 min

    30 10
    10 5 10 10 5 10 15 5
    HR ZONES

    SUPPORTIVE
    EXERCISE
     
    Mobility (static) Mobility (dynamic)

    WEEK 15 RACE DAY ENJOY YOURSELF, CELEBRATE ALL THE HARD WORK YOU DID AND REWARD YOURSELF!

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