[20 Week Marathon] WEEK 1: Marathon training in 20 weeks | My first ever vlog!

My first marathon: 20 weeks to prepare

In running, as, in principle, and in everything that we do, we cannot achieve success without a correctly set goal. If you just fell in love with jogging, you should not raise the bar too high and immediately register for the marathon. Ran 5 km - fix the result on the race, finished 10 km - improve your time, mastered the half marathon - don't give up and keep on your way to the best version of yourself.

My first marathon: 20 weeks to prepare

Photo: istockphoto.com

And now you have already passed all the stages, the next milestone - 42.2 km - is both frightening and mesmerizing figure. In order for the marathon to bring pleasure, and the preparation and the race itself were without injuries, you need to start a long preparation process at least 16 weeks before the start, but the sooner, the better, so that the body can more easily endure the loads. In our blog post, we have compiled an example of a training plan to prepare for a 42 km 195 m run based on running suggestions, ready-made training plans, and advice from experienced runners.

Training Variety

Suppose that our hero has already covered distances of 21.1 km and can rationally assess his strength. He remembers not to increase the weekly volume (the cumulative length of all runs per week) by more than 10%. In addition, he trains in the gym to harmoniously develop his body. But he does not have enough time for daily training, maximum 3-4 days a week. Marathon in 20 weeks (5 months) - and here is a rough workout plan for the week. It consists of interval track workouts, tempo runs and long runs (15-minute warm-up before running, then cool-down and stretching for 10 minutes), plus at least one workout in the gym or outdoors for all muscle groups.

My first marathon: 20 weeks to prepare

Photo: istockphoto.com

20 weeks of training

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1st week Interval training: 5 x 400 m, rest 20 sec Easy run 1.5 km
3 km with 10 km pace
Easy run 1.5 km
Training Long run - 12 km at 42 km pace + 23 sec
2nd week Interval workout: 4x 800m, rest 400m jogging Easy run 1.5 km
5 km with 10 km pace
Easy run 1.5 km
Training Long run - 14 km at 42 km pace + 19 sec
3rd week Interval workout: 4x 600m, rest 200m jogging Easy run 1.5 km
3 km with 5 km pace
Easy run 3 km
Training Long run - 17 km at 42 km pace + 19 sec
4th week Interval Workout: 12times 200 m, rest - 200 m jogging Easy 3 km run
5 km with 15 km pace
3 km Easy run
Training Long run - 20 km at 42 km pace + 19 sec
5th week Interval workout: 3x 1600m, rest between runs - 400m jogging Easy 3 km run
3 km with 5 km pace
3 km Easy run
Training Long run - 21 km at 42 km pace + 19 sec
6th week Interval workout: 4x 800m, rest 2 min jogging Easy run 1.5 km
8 km with a pace of 42 km
Easy run 1.5 km
Training Long run - 24 km at 42 km pace + 28 sec
7th week Interval Workout: Ladder 1200m, 1000m, 800m, 600m, 400m, Rest 200m Jogging Easy run 1.5 km
8 km with 10 km pace
Easy run 1.5 km
Training Long run - 27 km at 42 km pace + 28 sec
8th week Interval: 5 x 1000m, rest 400m jogging 1.5K Light Run
6.5K pace at 42K pace
1.5K Light Run
Training Long run - 32 km at 42 km pace + 37 sec
9th week Interval workout: 3x 1600m, rest 400m jogging Easy run 3 km
5 km with 5 km pace
Easy run 1.5 km
Training Long run - 29 km at 42 km pace + 28 sec
10th week Interval workout: 2x 1200m and 4x 800m, rest 2 min jogging Easy run 1.5 km
8 km with a pace of 42 km
Easy run 1.5 km
Training Long run 32 km at 42 km pace + 28 sec
11th week Interval training: 6x 800m, rest 90 sec jogging Easy 1.5K Run
10K @ 21K Pace
1.5K Easy Run
Training Long run - 21 km at 42 km pace + 9 sec
12th week Interval workout: 2 x 6,400 meters, rest 90 sec jogging within each set, 2 min 30 sec between sets Easy run 3 km
5 km with 5 km pace
Easy run 1.5 km
Training Long run - 29 km at 42 km pace + 19 sec
13th week Interval workout: 2x 1600m and 2x 800m, rest 60 sec jogging 1.5K Light Run
6.5K pace at 21K pace
1.5K Light Run
Training Long run 32 km at 42 km pace + 19 sec
14th week Interval Workout:4 x 1200 m, rest - 2 min jogging 16 km at 42 km pace Training Long run - 24 km at 42 km pace + 12 sec
Week 15 Interval: 1000m - 2000m - 1000m - 2000m, Rest - 400m Jogging Easy 1.5K Run
8K @ 21K Pace
1.5K Easy Run
Training Long run 32 km at 42 km pace + 19 sec
16th week Interval workout: 3x 1600m, rest 400m jogging 16 km at 42 km pace Training Long run 24 km at 42 km pace + 9 sec
17th week Interval workout: 10 x 400m, rest - 400m jogging Warm up 10 mins
13 km with a pace of 42 km
Cool down 10 mins
Training Long run - 32 km at 42 km pace + 9 sec
Week 18 Interval workout: 8 x 800m, rest 90 sec jogging Light 1.5 km run
8 km with 42 km pace
1.5 km Light run
Training 21 km long run at 42 km pace
19th week Interval: 5 x 1000m, rest 400m jogging Easy run 3 km
5 km with 5 km pace
Easy run 1.5 km
Training 16K long run at 42K pace
20th week Interval workout: 6 x 400m, rest 400m jogging Warm up 10 mins
5 km with a pace of 42 km
Cool down 10 mins
Training Marathon!

Most likely, if you are preparing for a marathon, you already know your pace at 1/5/10/21/42 km
or you can easily determine it based on the results of previous races. If not, run test runs 1 km and 5 km at 70-80% of your capacity and, using the resulting time, calculate your approximate pace for long distances in any online running pace calculator. Good luck!

20 Weeks Ep5: So So Lucky ...Back To Training! | 2020 Marathon Challenge | Running Documentary

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