Runner's World Break-5:00 Marathon Plan (16 Weeks)
16 weeks - $29.99
Total Miles: 430
Total Miles: 430
Want to break five hours in the marathon? This plan will help you do it. Most weeks feature three days of rest and four days of running. That includes hills and speedwork to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 15 miles a week and a nine-mile long run, and peaks three weeks before the race with a 36-mile week, including a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST
Welcome to week one of the Runner's World Break-5:00 Marathon Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners. Your training kicks off with a day of rest. This week includes three easy, short runs and three days of rest. On Sunday, your first long, slow distance (LSD) run will be just eight miles. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Doing too much too soon is a recipe for injury. *********************************** Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to week one of the Runner's World Break-5:00 Marathon Plan. Each Monday, you'll get a note about your training for the week ahead. And each day, you'll receive an e-mail reminding you about the workout for the day. As you train, tap into our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners. Your training kicks off with a day of rest. This week includes three easy, short runs and three days of rest. On Sunday, your first long, slow distance (LSD) run will be just eight miles. If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Saturday (the day before your long run). Doing too much too soon is a recipe for injury. *********************************** Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
3 MILES EASY
When you head out today, focus on maintaining a comfortable, conversational pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. (Pace: 12:09/mile)
When you head out today, focus on maintaining a comfortable, conversational pace. These easy days are meant to strengthen muscles, build endurance, and burn fat, but the key is to keep the effort conservative so you're not worn out for the hard workouts ahead. (Pace: 12:09/mile)
Workout #3 : Day Off
REST
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.
Workout #4 : Run
4 MILES EASY
Run at your relaxed pace today, or cross-train on a bike or an elliptical trainer. Just don't go so hard that you're sore tomorrow. (Pace: 12:09/mile)
Run at your relaxed pace today, or cross-train on a bike or an elliptical trainer. Just don't go so hard that you're sore tomorrow. (Pace: 12:09/mile)
Workout #5 : Day Off
REST
When you first start training, it's easy to think that more is better. But whenever you run instead of resting, or go harder than you should during intervals, you raise your risk of exhaustion, burnout, and injury. Stay focused on your bigger objective of getting to the starting line healthy and staying energized for your quality workouts. This will help keep your training more consistent and increase the chances that you’ll reach your marathon goals.
When you first start training, it's easy to think that more is better. But whenever you run instead of resting, or go harder than you should during intervals, you raise your risk of exhaustion, burnout, and injury. Stay focused on your bigger objective of getting to the starting line healthy and staying energized for your quality workouts. This will help keep your training more consistent and increase the chances that you’ll reach your marathon goals.
Workout #6 : Run
3 MILES EASY
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. If you plan to incorporate cross-training into your marathon preparation and want to try a new activity, be sure to do it in this early base-building stage of training. In the weeks before the race, you'll want to avoid trying new activities. Even low-impact activities like yoga and cycling can lead to injury. (Pace: 12:09/mile)
On easy days, cross-training should involve a sustained aerobic effort with an activity like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. If you plan to incorporate cross-training into your marathon preparation and want to try a new activity, be sure to do it in this early base-building stage of training. In the weeks before the race, you'll want to avoid trying new activities. Even low-impact activities like yoga and cycling can lead to injury. (Pace: 12:09/mile)
Workout #7 : Run
8 MILES LSD
Sundays will be reserved for long, slow distance runs to build your endurance. Long runs improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 12:09-13:09/mile)
Sundays will be reserved for long, slow distance runs to build your endurance. Long runs improve aerobic capacity, develop your strength, and get you accustomed to spending hours at a time on your feet. Don't worry too much about your pace on long runs; just focus on the distance you want to cover for the day. If you feel like taking short walk breaks every once in a while, that's okay. The goal is to stay on your feet for a given period of time. (Pace: 12:09-13:09/mile)
Workout #8 : Day Off
Week 2 REST
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's. You'll rest today, then have three easy runs and two other rest days. Your long run will remain at eight miles. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running and scout out some safe routes that you can regularly take. ******************************** Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of marathon training; after this week there will be 14 weeks until race day. Your schedule will be similar to last week's. You'll rest today, then have three easy runs and two other rest days. Your long run will remain at eight miles. In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running and scout out some safe routes that you can regularly take. ******************************** Have technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
3 MILES EASY
When you're shopping for running shoes, invest the time and money it takes to find the right pair for you. Your first stop should be a specialty running store, where trained professionals will evaluate your gait, recommend the right shoes, and let you take them for a test drive. You'll leave with a comfortable pair that will allow you to run pain- and injury-free. (Pace: 12:09/mile)
When you're shopping for running shoes, invest the time and money it takes to find the right pair for you. Your first stop should be a specialty running store, where trained professionals will evaluate your gait, recommend the right shoes, and let you take them for a test drive. You'll leave with a comfortable pair that will allow you to run pain- and injury-free. (Pace: 12:09/mile)