Once you have the foundation of running thirty miles per week under your belt, you are ready to train at your goal mile time and distance. *Work on speed and goal pace during Weeks 8-9 (minutes/mile). (According to Runner's World, 30%-60% of runners get injured every year.) It is not recommended to start Running Plan II until you can perform week six from the Running Plan I. Just climbing to this level of running could cause tendinitis and other joint pains because of the harshness of running on the body. The following nine weeks will take you to a level where you can start to train for a marathon without risk of serious injury. * Do not run during Week 3 bike or swim every day. The first six weeks are designed for a beginning runner or one who is recovering from an injury, as seen in the chart below: The standard rule of ramping up your running is adding 10%-15% per week.Ī common running plan we used at SEAL training when recovering from an injury or when recruits were just beginning to train is a 15-week plan that can be found in the BUD/S warning order. This can take anywhere from 10-15 weeks, depending upon your running schedule. My personal rule for clients who request training plans for running of such long races is to take your time and build up to nearly 25-30 miles a week before you really start concerning yourself with improving your performance in the marathon itself.
Any plans to put one on the web like your PRT program? Thanks for any advice you can provide us, and thank you for a wonderful column on !"
Do you have or recommend any running programs to help those of us running it to max our performance? This will be my fifth MARCORPS Marathon, and it seems that I am always just doing my 5-, 8- and 12-mile runs every other evening (roughly) with a few 15-milers. "The Marine Corps Marathon is at the end of October.
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