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    Couch To Marathon - Images - Kilometres

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    Kate Gabrielle T. Dela Cruz
    This document outlines a 24-week couch to marathon training plan that gradually increases distances run on weekly training days and long runs over the course of the plan, with rest days included. It starts with 2-minute run/1-minute walk intervals and increases to continuous 5km runs by week 4, adds in longer weekend long runs of 6km by week 5 and increases the long run distance up to a marathon (42.2km) by week 24. Cross training is recommended 3 times a week and rest days are scheduled after hard training days.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Couch To Marathon - Images - Kilometres

    Uploaded by

    Kate Gabrielle T. Dela Cruz
    117 views1 page
    This document outlines a 24-week couch to marathon training plan that gradually increases distances run on weekly training days and long runs over the course of the plan, with rest days included. It starts with 2-minute run/1-minute walk intervals and increases to continuous 5km runs by week 4, adds in longer weekend long runs of 6km by week 5 and increases the long run distance up to a marathon (42.2km) by week 24. Cross training is recommended 3 times a week and rest days are scheduled after hard training days.

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    marathon training

    Original Title

    Couch to Marathon - Images - Kilometres

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    This document outlines a 24-week couch to marathon training plan that gradually increases distances run on weekly training days and long runs over the course of the plan, with rest days included. It starts with 2-minute run/1-minute walk intervals and increases to continuous 5km runs by week 4, adds in longer weekend long runs of 6km by week 5 and increases the long run distance up to a marathon (42.2km) by week 24. Cross training is recommended 3 times a week and rest days are scheduled after hard training days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    117 views1 page

    Couch To Marathon - Images - Kilometres

    Uploaded by

    Kate Gabrielle T. Dela Cruz
    This document outlines a 24-week couch to marathon training plan that gradually increases distances run on weekly training days and long runs over the course of the plan, with rest days included. It starts with 2-minute run/1-minute walk intervals and increases to continuous 5km runs by week 4, adds in longer weekend long runs of 6km by week 5 and increases the long run distance up to a marathon (42.2km) by week 24. Cross training is recommended 3 times a week and rest days are scheduled after hard training days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    COUCH TO MARATHON TRAINING PLAN (km)

    WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Walk / Run Walk / Run Cross Training Long Run

    1 Rest Day 10 x Rest Day 10 x Rest Day 2.5km (walk if


    2 min walk 2 min walk 30 - 45 minutes
    needed)
    1 min run 1 min run
    Walk / Run Walk / Run Cross Training Walk / Run Long Run

    2 Rest Day 15 x Rest Day 15 x 15 x


    3km (walk if
    1 min walk 1 min walk 30 - 45 minutes 1 min walk
    needed)
    1 min run 1 min run 1 min run

    5k
    Walk / Run Walk / Run Cross Training Walk / Run Long Run

    3 Rest Day 15 x Rest Day 15 x 15 x


    4km (walk if
    0.5 min walk 0.5 min walk 30 - 45 minutes 0.5 min walk
    needed)
    1.5 min run 1.5 min run 1.5 min run
    Walk / Run Walk / Run Cross Training
    10 x 10 x
    4 Rest Day Rest Day Rest Day 5k!
    2 min walk 2 min walk 30 - 45 minutes
    1 min run 1 min run
    Training Run Training Run Cross Training Training Run Long Run
    5 Rest Day Rest Day
    4km 2.5km 30 - 60 mins 4km 6km
    Training Run Training Run Cross Training Training Run Long Run
    6 Rest Day Rest Day

    10k
    4km 2.5km 30 - 60 mins 4km 7km
    Training Run Training Run Cross Training Training Run Long Run
    7 Rest Day Rest Day
    5km 7km 30 - 60 mins 5km 8km
    Training Run Training Run Cross Training Training Run
    8 Rest Day Rest Day 10k!
    5km 7km 30 - 60 mins 5km
    Training Run Training Run Cross Training Training Run Long Run
    9 Rest Day Rest Day
    5km 7km 30 - 60 mins 5km 8km
    Training Run Training Run Cross Training Training Run Long Run
    10 Rest Day Rest Day
    5km 7km 30 - 60 mins 5km 11km

    half marathon
    Training Run Training Run Cross Training Training Run Long Run
    11 Rest Day Rest Day
    7km 8km 30 - 60 mins 7km 12km
    Training Run Training Run Cross Training Training Run Long Run
    12 Rest Day Rest Day
    7km 8km 30 - 60 mins 7km 10km
    Training Run Training Run Cross Training Training Run Long Run
    13 Rest Day Rest Day
    7km 8km 30 - 60 mins 7km 15km
    Training Run Training Run Cross Training Training Run Long Run
    14 Rest Day Rest Day
    7km 10km 30 - 60 mins 7km 17km
    Training Run Training Run Cross Training Training Run Half
    15 Rest Day Rest Day
    7km 10km 30 - 60 mins 7km Marathon!
    Training Run Training Run Cross Training Training Run Long Run
    16 Rest Day Rest Day
    8km 11km 30 - 60 mins 8km 17km
    Training Run Training Run Cross Training Training Run Long Run
    17 Rest Day Rest Day
    8km 11km 30 - 60 mins 8km 22km
    Training Run Training Run Cross Training Training Run Long Run
    18 Rest Day Rest Day
    8km 11km 30 - 60 mins 8km 25km
    Training Run Training Run Cross Training Training Run Long Run
    Marathon

    19 Rest Day Rest Day


    8km 11km 30 - 60 mins 8km 29km
    Training Run Training Run Cross Training Training Run Long Run
    20 Rest Day Rest Day
    8km 11km 30 - 60 mins 8km 25km
    Training Run Training Run Cross Training Training Run Long Run
    21 Rest Day Rest Day
    8km 13km 30 - 60 mins 8km 33km
    Training Run Training Run Cross Training Training Run Long Run
    22 Rest Day Rest Day
    7km 7km 30 - 60 mins 7km 16km
    Training Run Cross Training Training Run Long Run
    23 Rest Day Rest Day Rest Day
    5km 30 - 60 mins 5km 10km
    Training Run Short Run Short Run
    24 Rest Day Rest Day Rest Day Marathon!
    5km 3km 2-3km

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