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- bjlifepillow@gmail.com
If you are interested in participating in marathon races or have started running for a while and want to run 21-42 km and this is a goal for you, I, Bahar Jahanshahi, suggest you not to miss this program. Whether you are a professional athlete, runner or recreational athlete, this program will be useful for you to come out proud in such a goal.
For a novice runner who plans to participate in a marathon, a 16-week program can be very useful. Here is a sample weekly schedule that you can use. This program includes running, rest, and a variety of workouts:
Weeks 1-4: Foundation
Week 1:
Monday: Rest or Yoga
Tuesday: 3km easy run
Wednesday: Rest or Strength Training
Thursday: 4km easy run
Friday: Rest
Saturday: 5km easy run
Sunday: 6km long run
Week 2:
Monday: Rest or Yoga
Tuesday: 4km easy run
Wednesday: Rest or Strength Training
Thursday: 5km easy run
Friday: Rest
Saturday: 6km easy run
Sunday: 8km long run
Week 3:
Monday: Rest or Yoga
Tuesday: 4km easy run
Wednesday: Rest or Strength Training
Thursday: 6km easy run
Friday: Rest
Saturday: 7km easy run
Sunday: 10km long run
Week 4:
Monday: Rest or Yoga
Tuesday: 4km easy run
Wednesday: Rest or Strength Training
Thursday: 5km Interval Run
Friday: Rest
Saturday: 8km Easy Run
Sunday: 12km Long Run
Weeks 5-8: Gradual Increase
Week 5:
– Monday: Rest or Yoga
– Tuesday: 5km Easy Run
– Wednesday: Rest or Strength Training
– Thursday: 7km Easy Run
– Friday: Rest
– Saturday: 8km Easy Run
– Sunday: 14km Long Run
Week 6:
– Monday: Rest or Yoga
– Tuesday: 6km Easy Run
– Wednesday: Rest or Strength Training
– Thursday: 8km Interval Run
– Friday: Rest
– Saturday: 9km Easy Run
– Sunday: 16km long run
Week 7:
Monday: Rest or Yoga
Tuesday: 6km easy run
Wednesday: Rest or Strength Training
Thursday: 10km easy run
Friday: Rest
Saturday: 10km easy run
Sunday: 18km long run
Week 8:
Monday: Rest or Yoga
Tuesday: 7km easy run
Wednesday: Rest or Strength Training
Thursday: 10km interval run
Friday: Rest
Saturday: 11km easy run
Sunday: 20km long run
Weeks 9-12: Final Preparation
Week 9:
Monday: Rest or Yoga
Tuesday: 8km easy run
Wednesday: Rest or Strength Training
Thursday: 12km easy run
Friday: Rest
Saturday: 12km easy run
Sunday: 22km run Long
Week 10:
Monday: Rest or Yoga
Tuesday: 5 miles easy run
Wednesday: Rest or Strength Training
Thursday: 7.5 miles Interval Run
Friday: Rest
Saturday: 8 miles easy run
Sunday: 15 miles long run
Week 11:
Monday: Rest or Yoga
Tuesday: 5.5 miles easy run
Wednesday: Rest or Strength Training
Thursday: 8.5 miles easy run
Friday: Rest
Saturday: 8.5 miles easy run
Sunday: 16.5 miles long run
Weeks 12:
Monday: Rest or Yoga
Tuesday: 5.5 miles easy run
Wednesday: Rest or Strength Training
Thursday: 8.5 miles interval run
Friday: Rest
Saturday: 9.5 miles easy run
Sunday: 17.5 miles long run
Weeks 13-16: Cut Gradual and Final Preparation
Week 13:
Monday: Rest or Yoga
Tuesday: 10km easy run
Wednesday: Rest or Strength Training
Thursday: 16km easy run
Friday: Rest
Saturday: 16km easy run
Sunday: 30km long run
Week 14:
Monday: Rest or Yoga
Tuesday: 10km easy run
Wednesday: Rest or Strength Training
Thursday: 16km interval run
Friday: Rest
Saturday: 17km easy run
Sunday: 32km long run
Week 15:
Monday: Rest or Yoga
Tuesday: 8km easy run
Wednesday: Rest or Strength Training
Thursday: 14km easy run
Friday: Rest
Saturday: 12km easy run
Sunday: 24km long run
Week 16:
Monday: Rest or Yoga
Tuesday: 6 km easy run
Wednesday: Rest or strengthening exercises
Thursday: 10 km easy run
Friday: Rest
Saturday: 5 km easy run
Sunday: Marathon!
Final tips:
Rest: Listen to your body. If you feel sore or tired, rest.
Nutrition and hydration: Make sure you have proper nutrition and adequate hydration.
Flexibility: Take stretching and yoga seriously.
Follow this program carefully and be patient. With regular training and perseverance, you will be able to successfully complete the marathon.
The Salmimo team can also provide you with a personalized program to prepare for running competitions or to strengthen your running base.
