![]() ![]() Initially, Mondays will be reserved for a rest day so you can recover from your Sunday run. On Sunday, your first long, slow distance run (or LSD) will be 10 miles. This week you'll have one rest day, four short runs, and intervals. If it's not, then it doesn't mean that 3:45 is out of reach, but another plan, like the Break 4:00 plan, might be a better fit for where you are now. (If you don't have a recent race time, go run a 5K.) The marathon equivalent should be between 3:45 and 3:47:35. Plug a recent race time into the training calculator at /tools. Before you begin the plan, it's a good idea to make sure that 3:45 is a realistic marathon goal, based on your current level of fitness (and assuming that you're injury-free on race day, and weather conditions are favorable). Each week will have 6 days of running and 1 day of rest, with a long run each weekend. This plan will prepare you to finish a marathon in 3:45 (or faster), with an average pace of 8:35 per mile. Welcome to the Break 3:45 Marathon Training Plan. ![]() Here's a sneak peek at what the plan has in store for you. Download this training plan as a PDF that you can print out or save on your computer, phone, or tablet.Ī Runner’s World plan on TrainingPeaks means you’ll get daily emails with your next workout to keep you on track the ability to easily upload workouts from one of more than 80 training devices (or the option to record manually) displays that allow you to quickly see your actual workouts compared to to your planned workouts nutrition tracking to monitor your diet support and answers on the message boards and more. Sometimes the tried-and-true approach of printing out a training plan and sticking it on your fridge works best. The app also includes training and nutrition advice, along with handy features like weather forecasts and the “what to wear” tool, so you’ll be ready for anything. You can map your runs using your phone and the app-no GPS watch needed-and easily track your progress through the plan. The Runner’s World Go iPhone app provides all the tracking tools, expert knowledge, and motivation you need to crush your goal. This plan is available for purchase via the following three methods: Quality Workouts: marathon goal-pace runs (MP), tempo runs, Yasso 800s Ways to Purchase Long Runs: Start at 8 miles, peak at 22 miles Play icon The triangle icon that indicates to play ![]()
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