The 30 Day Marathon Training Schedule, Part 3

30 Day Schedule - Week Two

Welcome to Part 3 of the 30 Day Marathon Training Schedule! Click here: if you've missed part 1 or part 2.

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You've made it through week 1, good job.  This week we are ramping up the training.  A normal recommendation is to not increase mileage by more than about 10% from week to week.  However, we're on an accelerated plan, and 10% is simply not enough to get your body ready in 30 days.  Our target is 20-25% weekly increments in mileage.  But to do this, we're going to make sure we incorporate easy mileage, to minimize the chance for injury.  If you feel like you can run more that what we're suggesting (as in, you dislike walking much) go ahead, but be warned that larger amounts of running too quickly will make you more injury prone.

Marathon Survivor for Week Two (18 miles)

  • Day 8: 3 miles, walk the first 1/2 mile, run the next mile, and then walk for a 1/2 mile, then run last mile.  If you feel exhausted after this workout, you're doing it too quickly.
  • Day 9: 2 miles, walk the first 1/2 mile, run the next 3/4 miles, and then walk the last 3/4 miles.  Again, take it slow and easy.
  • Day 10: 2 miles, try to run most of it at a comfortable pace.
  • Day 11: 1 mile easy walk, this is your "rest" day
  • Day 12: 4 miles, walk the first mile, run the second mile, and for the last 2 miles: run for 5 minutes and walk for 2 minutes, repeating until finished.
  • Day 13: 4 miles, the same as day five.
  • Day 14: 2 mile easy walk, another rest day.

Marathon Runner For Week Two (25 miles)

  • Day 8: 4 miles, walk the first half mile, run the next 1 1/2 miles, walk for one mile, and run the last mile.  When you're finished you should have gone at a pace where you feel like you could do more mileage without a problem.
  • Day 9: 3 miles, walk the first 1/2 mile, run the next 2 miles, and then walk the last 1/2 mile.  Again, take it slow.
  • Day 10: 2 miles, try to run most of it at a comfortable pace.
  • Day 11: 2 mile easy walk, this is your "rest" day
  • Day 12: 5 miles, walk the first half mile, for the next 4 1/2 miles: run easy for 10 minutes followed by walking for 2 minutes.
  • Day 13: 7 miles, run easy for 10 minutes followed by walking for 2 minutes.  Repeat this until you've reached 7 miles.
  • Day 14: 2 mile easy walk, another rest day.

As a Marathon Survivor, at the end of week 2, you've covered a total of 32 miles, 14 in your first week and 18 in your second.  As a Marathon Runner, your total is 46 miles, 21 in week one and 25 in week two.  At this point, you may be feeling a bit more tired than normal.  As you train harder, your body will require more sleep and better nutrition.  Plan to get an extra hour of sleep each night for the remainder of the training schedule.  Additonally, as you're burning calories with your training plan, add in healthy fruits and vegetables to help your body meet increased metabolic needs.

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Two more weeks to go with your training plan! Go to Part 4 of The 30 Day Marathon Training Schedule