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22 Weeks to Your Marathon

Stay Near Sighted

Your physical training becomes much more goal focused as you progress through your program. It begins with basic training to improve your endurance, running strength and speed and gradually becomes more goal focused as you approach race day. Your brain training is very similar. At first your immediate goal is near sighted and not particularly specific to your ultimate goal. As you progress through your training your brain training will also become more tightly focused and goal specific.

During this very early stage of your training program, don’t focus on your long term goal of successfully meeting your marathon objective. Always keep your long term goal in mind, but concentrate on your immediate near sighted goal of completing your first workouts and preparing yourself mentally for consistently sticking to your program. The most important mental goal for now is to start to develop the mental toughness you will need over the next 22 weeks.

 

Strength Training Countdown

Level
Day 1
Day 3
Day 5
Beginning
Basic
General
None
Basic
General
Recreational
Basic
General
None
Basic
General
Competitive
Basic
General
Basic
General
Basic
General
Elite
Basic
General
Basic
General
Basic
General

Beginning Runner Level

Key Workouts for Finishers

  • Key 1 - 3 miles @ endurance pace

  • Key 2 - 2 miles @ endurance pace

  • Key 3 - 5 miles @ endurance pace

Suggested Workout Sequence

3 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
Rest
key 2
Rest
Rest
Key 3

4 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
Rest
Key 2
Rest
30 - 45 minutes @ e pace
key 3

5 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
30 - 45 minutes @ e pace
Key 2
Rest
30 - 45 minutes @ e pace
Key 3

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
30 - 45 minutes @ e pace
Key 2
30 - 45 minutes @ e pace
30 - 45 minutes @ e pace
Key 3

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
30 - 45 minutes @ e pace
Key 1
30 - 45 minutes @ e pace
Key 2
30 - 45 minutes @ e pace
30 - 45 minutes @ e pace
Key 3

 

 

 

Recreational Level

Key Workouts for Finishers

 

  • Key 1 - 4 miles @ endurance pace

  • Key 2 - 3 miles @ endurance pace

  • Key 3 - 5 miles @ endurance pace

     

 

Key Workouts for Pacers

 

  • Key 1 - Run 2 miles @ goal pace.

  • Key 2 - Run 4 x 200 meter repeats @ 3K pace. Recover between each repeat with 1 minute of passive recovery.

  • Key 3 - 5 miles @ endurance pace

     

 

Suggested Workout Sequence

4 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
Rest
key 2
Rest
40 - 50 minutes @ e pace
Key 3

 

5 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
40 - 50 minutes @ e pace
Key 2
Rest
40 - 50 minutes @ e pace
Key 3

 

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
key 1
40 - 50 minutes @ e pace
Key 2
40 - 50 minutes @ e pace
40 - 50 minutes @ e pace
Key 3

 

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
40 - 50 minutes @ e pace
Key 1
40 - 50 minutes @ e pace
Key 2
40 - 50 minutes @ e pace
40 - 50 minutes @ e pace
Key 3

 

 

Competitive Level

 

Key Workouts for Pacers

 

  • Key 1 - 3 miles. Run the first mile @ 10K pace and the last 2 miles @ goal pace.

  • Key 2 - Run 6 x 200 meter repeats @ 3K pace. Recover between each repeat with 30 seconds of passive recovery.

  • Key 3 - 8 miles @ endurance pace

Key Workouts for Racers

 

  • Key 1 - 3 miles. Run the first mile @ 10K pace and the last 2 miles @ goal pace. Finish with 200 meters @ 3K pace.

  • Key 2 - Run 6 x 200 meter repeats @ 3K pace. Recover between each repeat with 30 seconds of passive recovery.

  • Key 3 - 8 miles @ endurance pace

 

Suggested Workout Sequence

5 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
40 - 75 minutes @ e pace
Key 2
Rest
40 - 75 minutes @ e pace
key 3

 

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
Key 1
40 - 75 minutes @ e pace
Key 2
40 - 75 minutes @ e pace
40 - 75 minutes @ e pace
Key 3

 

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
40 - 75 minutes @ e pace
Key 1
40 - 75 minutes @ e pace
Key 2
40 - 75 minutes @ e pace
40 - 75 minutes @ e pace
Key 3

 

 

Elite Level

Key Workouts for Pacers

 

  • Key 1 - 6 miles. Run the first mile @ 10K pace and the last 5 miles @ goal pace.

  • Key 2 - Run 8 x 200 meter repeats @ 3K pace. Recover between each repeat with 30 seconds of passive recovery.

  • Key 3 - 10 miles @ endurance pace

Key Workouts for Racers

 

  • Key 1 - 6 miles. Run the first mile @ 10K pace and the last 5 miles @ goal pace. Finish with 200 meters @ mile pace.

  • Key 2 - Run 8 x 200 meter repeats @ 3K pace. Recover between each repeat with 30 seconds of passive recovery.

  • Key 3 - 10 miles @ endurance pace

Suggested Workout Sequences

6 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Rest
key 1
45 - 90 minutes @ e pace
Key 2
45 - 90 minutes @ e pace
45 - 90 minutes @ e pace
Key 3

 

7 Day per Week Sequence
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
45 - 90 minutes @ e pace
key 1
45 - 90 minutes @ e pace
Key 2
45 - 90 minutes @ e pace
45 - 90 minutes @ e pace
Key 3

 

 

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Full eco friendly instant download eBook verson of Marathon Countdown here

 

 

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