Marathon Training Week 1

Mommy marathon

Mommy Marathon Week 1

Let the adventure begin!  The first week of training is here.  You are probably full of mixed emotions; for example, you’re excited to begin your journey towards your goal, but you may also be nervous about all the “what ifs”…what if I can’t really run my goal pace.  What if I train so hard but then end up getting injured. What if I’m not strong enough to really run this race.  Try to simmer those “what ifs” down by focusing on one week at a time, and remember we are running and training with you! 

TRUST THE PLAN!  Since this is the first week, this is the first time you have heard me say this, but I’m sure it won’t be the last!  As the weeks go by I’ll try to explain the “whys” behind the plan so that you understand what we are trying to accomplish every step of the way.

WHY IS THIS THE STARTING POINT?

We are starting out nice and easy because Stacie just had a baby!  It is also a great way to prepare our bodies for the work they are about to endure.  So although, you may be fired up and ready to bust out 20 miles today, I urge you to TRUST THE PLAN.  Doing too much, too soon is one of the primary reasons why people get injured!  I promise that we will run 20 miles, but let’s stay on pace and gradually get there. 

Monday: Hike 30 minutes along a rolling hills trail.

Tuesday: Cross-train 20 min. I suggest building your “foundation” by doing a core-training workout. For example, try this workout 10 Planks that Tone and Tighten!

Wednesday: Interval workout. Warm-up by jogging or walking 1.5 miles then do 6x200m (that means run 200m, 6 times).  Pace for the interval workout (the 200s) should be your 5k race pace and the subtract 10-20sec.  You should feel like you are working HARD.  In between each interval, rest by walking 200m.  Then cool-down by jogging or walking 1 mile.

Thursday: Cross-train 20 min.  You can choose anything you like to do for cross-training.  Each week I give you two ideas to get you moving and to add variety.  Did you know that vigorous house cleaning counts as a cross-training workout?!  So today you could catch up on cleaning your house.

Friday: Long Run 4 miles.  Pace is your 5k race pace plus 90-120sec.  You should feel like it is EASY.

Saturday: Tempo run.  Warm up by jogging or walking 1.5 miles.  Then increase pace to tempo run pace which is your 5k race pace plus 20-45sec.  This pace should feel SOMEWHAT HARD.

*Note: whether you are doing the full or half marathon, your workouts are the SAME this week!

kguymon

 

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9 Responses to Marathon Training Week 1

  1. Jane May 12, 2014 at 5:27 pm #

    Week one sounds great! How far is Saturday’s run and what should be done on Sunday?

    • Stacie May 15, 2014 at 4:48 pm #

      Hey Jane, Your question will be answered on tomorrows post! Thanks for the heads up!

  2. Lindsay May 12, 2014 at 10:17 pm #

    I am a wannabe runner. I’m having a baby in October and would love to start after I have the all clear. Now, I’ve never been a runner, so I’m looking at Friday on this schedule and find myself twitching at the thought of running 4 miles – something I’ve never done and it’s in the first week of training! So…my question…do you recommend this for a first-time runner or something else? Or any tips for a first-time runner who happens to be a wimp? :)

    • Stacie May 15, 2014 at 4:47 pm #

      Hey Lindsay, Your answer will be on tomorrow’s post! Good luck with the new baby and thanks for reading!

  3. Dawn Marie May 13, 2014 at 12:53 am #

    can you do the interval training on a treadmill?
    The only time I can train is after the kids go to bed, so I don’t run outside that late at night.

    Can’t wait to see the rest of the plan!
    thanks

  4. Amy May 13, 2014 at 12:31 pm #

    how many week program is this?

  5. JustineH May 13, 2014 at 3:49 pm #

    I love your website! I was following along this week’s workout, and I don’t know if I missed it or what, but I couldn’t find the exact mileage for Saturday’s run. I saw the warm up mileage, but I couldn’t see how much to go after the warmup. Could you clarify for me? Thanks!

  6. Stephanie July 3, 2014 at 10:13 pm #

    Where do we find the additional weeks… Running my first marathon on November 1st.

    • Stacie July 14, 2014 at 10:43 am #

      Hey Stephanie! I’m working on getting all the weeks under one page at the top. To get additional week just search in the search bar Mommy marathon-week 1, week 2, etc. They should pull up just fine!

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