cover photo

Training Guidelines

SAMPLE 3 WEEKS TAPERING MARATHON PROGRAM

3rd Week from Marathon

Mon ……… Rest or cross training

Tue ……… 11 Kms pace run, 100 meters X 8 strides

Wed ……… 19 Kms Medium long run

Thu ……… 8 Kms pace run, 100 mtrs X 6 strides 6

Fri ……… 8 Kms Recovery

Sat ……… 18 Kms tune up race

Sun ……… Long run 27 Kms

2nd week

Mon ……… Rest or cross training

Tue ……… 11 Kms pace run, 100 meters X 8 strides

Wed ……… 16 Kms Medium long run

Thu ……… 13 Kms, 1600 mtrs X 3 strides

Fri ……… 8 Kms Recovery

Sat ……… 10 Kms speed race, 10 mtrs x 10 strides

Sun ……… 21 Kms

Marathon week

Mon ……… Rest only

Tue ……… 11 Kms pace run, No strides

Wed ……… 11 Kms slow run with 3 Kms at Marathon race pace

Thu ……… 8 Kms Recovery

Fri ……… 100 mtrs X 6 strides, Recovery

Sat ……… 6 Kms, Recovery

Sun ……… THE MARATHON

ALL THE BEST

3rd Week from Marathon 

Mon ……… Rest or cross training

Tue ……… Easy 45 min jog or easy mixed with speed

4   X   100 meters strides.

Wed ……… One hour easy run.

Thu ……… 5 Kms easy run with  3 X 100 meters strides.

Fri ……… Rest or cross training.

Sat ……… 90 min or 8 Kms long run with walking in

Between if felt necessary.

Sun ……… 45 min jog with 3 X 45 sec. pick up in speed.

With 5 min easy in between.

2nd Week

Mon ……… Rest or cross training. 

Tue ……… 5 Kms run with 2 sets of

6 X 4 00 meters strides with 90 sec recovery

and 3 min recovery between each set. 

Wed ……… One hour easy run.

Thu ……… 6 Kms with 2 X 1000 meters speed run.

Fri ……… Rest or cross training or 4 Kms easy run.

Sat ……… 5 Kms with 5 X 100 meters strides.

Sun ……… 11 Kms easy pace with 2 min walk every 15 min.

Marathon Week

Mon ……… Rest without cross training.

Tue ……… 5 Kms easy run with 4 X 100 meters strides. 

Wed ……… Dress rehearsal,  Must wear the marathon dress.

5 Kms easy with 2 Kms at pace run.

Thu ……… 4 Kms easy run.

Fri ……… 4 Kms Speed run with 3 X 100 meters strides.

Sat ……… 3 Kms easy run with 3 speed runs

of 100 meters each.                                  

Sun ……… THE MARATHON.

ALL THE BEST

News