Interactive Training Plan

Your First Marathon! 

17 Weeks to Glory

Click on the link for your workout for some free motivation.

                                                                                                                TOTAL

3              4              4              4                             L5                           20

3              3              4              4              T4           L6                           24

3              4              4              4              T5           L7                           27

4              4              4              4              T4           L8                           28

4              4              4              5              T5           L10                         32

3              3              4              4              T5           L7                           26

4              5              5              6              T6           L11                         37

5              5              6              6              T6           L12                         40

3              4              5              6              T7           L13                         38

5              6              6              7              T7           L15                         46

6              6              7              7              T7           L16                         49

4              5              5              6              T6           L12                         38

3              5              7              8              T9           L15                         47

5              6              6              7              T8           L18                         50

5              6              7              7              T8           L12                         45

3              4              4              4              T4           L8                           27

2              3              4                                              26.2!!!                  

L = Long Run

T = Tempo

Here’s the deal:

Print out this training plan and post it someplace important.

You’ll be running either 5 or 6 times per week.

You’ll notice this plan is not set up with specific days of the week for specific workouts. You’ve got a busy schedule—fit these workouts into your life when they best fit. Got an early brief or a doctor’s appointment? Run a shorter workout. Got more time than you thought you would have? Knock out a longer workout.

If you get really busy, it’s a good idea to run twice in one day. Wake up a little early before your brief/duty and get a run in, and then run again in the evening. Focus on hitting your mileage goal for the week.

But don't kill yourself in order to get your miles in. If you are in serious pain, give yourself some time and let me know what's up.

I recommend doing your long run (L) on Saturday or Sunday. This should be done easy; don’t be too proud to walk some if you need to.

A tempo run (T) should be done whenever. Pick a pace that is comfortable for you but a bit challenging, and maintain it for the mileage shown.

All other runs are to be run at easy (E) pace.

Once you’ve finished a workout, cross it off. Finish off your 5 or 6 workouts during the course of one week (the week should start on Sunday and end on Saturday).

You can do this. Just remember, when you're having a tough workout and you're hurting--there are people who have lost their legs and wish they could run marathons with two good feet. So, suck it up, cowboy.

Run smart, run free!