The Barefoot Running Book - Jason Robillard [48]
• Thursday – Cross training
• Friday – Fartlek run: 2.5 miles
• Saturday – Long run: 5 miles
Week 2:
• Sunday – Rest day
• Monday – Repeats: 6 x 400
• Tuesday – Cross training
• Wednesday – Tempo run: 2.75 miles
• Thursday – Cross training
• Friday – Hill repeats: 6 x hills
• Saturday – Long run: 6 miles
Week 3:
• Sunday – Rest day
• Monday – Fartlek run: 3 miles
• Tuesday – Repeats: 7 x 400
• Wednesday – Cross training
• Thursday – Tempo run: 3 miles
• Friday – Cross training
• Saturday – Long run: 7 miles
Week 4 (rest week):
• Sunday – Rest day
• Monday – Hill repeats: 3 x hills
• Tuesday – Cross training
• Wednesday – Fartlek run: 2 miles
• Thursday – Cross training
• Friday – Rest
• Saturday – Long run: 5 miles
Week 5:
• Sunday – Rest day
• Monday – Tempo run: 3.25 miles
• Tuesday – Hill repeats: 7 x hills
• Wednesday – Cross training
• Thursday – Fartlek run: 3.25 miles
• Friday – Cross training
• Saturday – Long run: 8 miles
Week 6:
• Sunday – Rest day
• Monday – Repeats: 8 x 400
• Tuesday – Cross training
• Wednesday – Tempo run: 3.5 miles
• Thursday – Cross training
• Friday – Hill repeats: 8 x hills
• Saturday – Long run: 9 miles
Week 7:
• Sunday – Rest day
• Monday – Fartlek run: 3.75 miles
• Tuesday – Cross training
• Wednesday – Repeats: 9 x 400
• Thursday – Cross training
• Friday – Tempo run: 3.75 miles
• Saturday – Long run: 10 miles
Week 8 (rest week):
• Sunday – Rest day
• Monday – Hill repeats: 6 x hills
• Tuesday – Cross training
• Wednesday – Fartlek run: 2 miles
• Thursday – Repeats: 6 X 400 meters
• Friday – Cross training
• Saturday – Long run: 8 miles
Week 9:
• Sunday – Rest day
• Monday – Tempo run: 4 miles
• Tuesday – Hill repeats: 11 x hills
• Wednesday – Cross training
• Thursday – Fartlek run: 4 miles
• Friday – Cross training
• Saturday – Long run: 8 miles
Week 10:
• Sunday – Rest day
• Monday – Repeats 12 x 400 meters
• Tuesday – Cross training
• Wednesday – Tempo run: 4.25 miles
• Thursday – Cross training
• Friday – Hill repeats: 12 x hills
• Saturday – Long run: 12 miles
Week 11:
• Sunday – Rest day
• Monday – Fartlek run: 4.5 miles
• Tuesday – Repeats: 12 x 400 meters
• Wednesday – Cross training
• Thursday – Tempo run: 4.5 miles
• Friday – Cross training
• Saturday – Long run: 13 miles
Week 12:
• Sunday – Rest day (taper)
• Monday – Fartlek run: 4.75 miles
• Tuesday – Rest day (taper)
• Wednesday – Repeats: 6 x 400 meters
• Thursday – Rest day (taper)
• Friday – Rest day (taper)
• Saturday – RACE DAY!
Marathon Hyena Plan
This 20-week plan will allow you to finish a marathon. When training for the marathon distance (26.2 miles/42.195K), the same basic principles apply. The addition of rest days allow your body to recuperate.
The four types of runs train your body for the rigors of running a marathon. The long run becomes increasingly important. Use the long run to test various things like clothing, gear, pre-race meals, hydration strategies, etc. Like the half-marathon plan, this plan assumes you can comfortably run about five or six miles.
Week 1:
• Sunday – Rest
• Monday – Fartlek run: 2 miles
• Tuesday – Cross training
• Wednesday – Repeats: 6 x 400 meters
• Thursday – Tempo run: 2 miles
• Friday – Cross training
• Saturday – Long run: 5 miles
Week 2:
• Sunday – Rest
• Monday – Cross training
• Tuesday – Hill repeats: 7 x hills
• Wednesday – Fartlek runs: 2.25 miles
• Thursday – Cross training
• Friday – Repeats: 7 x 400
• Saturday – Long run: 6 miles
Week 3:
• Sunday – Rest
• Monday – Tempo run: 2 miles
• Tuesday – Cross training
• Wednesday – Hill repeats: 8 x hills
• Thursday – Rest
• Friday – Cross training
• Saturday – Long run: 7 miles
Week 4:
• Sunday – Rest
• Monday – Cross training
• Tuesday