20 Week Guide to Running Marathon

There is no universally agreed consensus on the best way to train for a marathon but the program is designed to get a relative beginner over the finish line of a marathon in 20 weeks, in under 5 hours.
  • All units are in Kms
  • The hardest and most intense training period is between week 12 and 17
  • Numbers in bracket means indicate that the run should be done at a pace higher than your anaerobic threshold pace
  • Numbers in red indicate that you should run at race pace
  • The final long distance ru should be done two weeks prior to the race day
  • Two days before the race, jog 2-3 kms and increase speed over 1 km to stimulate the race and stimulate the legs.
  • Strength train at least once a week, if possible two
  • Foam roll regularly
  • Warm up before every run
  • Keep Hydrated. Take Electrolytes
From the book : The worlds Fittest book by Ross Edgley
From the book : The worlds Fittest book by Ross Edgley

February 27, 2022

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