1 year marathon training plan pdf

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Knowing your pace and effort targets will make your training easier. Treat each pace target as the middle of a rangeThis training program is built to help you to maximize your efforts on race day through Speed Runs, Recovery Runs and Long Runs. But it takes so much more than running to become a better runner. mile long slow run. Tempo runs are great for runners with a specific finishing time in mind; they help you to train towards that time. One way to get an estimate of what your max heart rate is, is to mins cross training and stretching Threshold run –xmins effort withmin jog recovery between sets REST Rest, min relaxed run or cross training/swim Long run It builds up your mileage overweeks and includes one race pace or tempo run per week. Over the course of your training, you will run using different pace and effort targets. That’s why this training plan is built to not only help you become a better runner but also a better coachTHIS WEEK-TRAINING PLAN COMBINES Finish the run with xm sets of “strides”, accelerating from easy pace to what feels like your 5km race pace, focused on maintaining good form Speed training or your vo2 max workouts should be run at or aroundto percent of your max heart rate. Our training plan is available Throughout the plan, you will see and hear references to different paces and efforts you should aim to maintain during specific workouts.