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Training Program |
Beginners Baystate Marathon Schedule
(Goal = finish)
Scroll
to end for individual program
Weeks 1 &
2
July 3 to
16 (Build endurance)
| Monday |
20 mins |
| Tuesday |
20 mins |
| Wednesday |
off |
| Thursday |
25 mins |
| Friday |
25 mins |
| Saturday |
30 mins |
| Sunday |
off |
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| Monday |
30 min |
| Tuesday |
off |
| Wednesday |
30 mins |
| Thursday |
30 mins |
| Friday |
off |
| Saturday |
35 mins |
| Sunday |
30 mins |
Weeks 3 & 4
July 17-30 (Build Endurance)
|
Monday |
30 mins |
| Tuesday |
30 mins |
| Wednesday |
warm-up then 5 X 1 mile repeats at marathon goal
pace, jog recover and then a cool-down jog |
| Thursday |
off |
| Friday |
45 mins |
| Saturday |
1 hour |
| Sunday |
30 mins |
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| Monday |
off |
| Tuesday |
30 mins |
| Wednesday |
45 min progression run, then cool-down
jog |
| Thursday |
30 min |
| Friday |
50 mins |
| Saturday |
1:20 |
| Sunday |
off |
Notes: You can do Wednesday's workouts on a track.
1 Mile is 4 laps at a standard track.
Weeks 5 & 6
July 31 to
August 13 (Build endurance)
|
Monday |
30 mins |
| Tuesday |
30 mins |
| Wednesday |
track: warm-up, then 10 x 800m (2 laps) at 10s per
mile faster than marathon pace, then cool down |
| Thursday |
off |
| Friday |
1 hour |
| Saturday |
1:30 |
| Sunday |
30 mins |
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| Monday |
off |
| Tuesday |
35 mins |
| Wednesday |
Warm-up, then 30 mins at marathon pace,
cool-down |
| Thursday |
35 min |
| Friday |
50 mins |
| Saturday |
1:40 |
| Sunday |
off |
Weeks 7 &
8
August 14
to 27 (Build endurance)
|
Monday |
30 mins |
| Tuesday |
30 mins |
| Wednesday |
track: warm-up, then 8 x 1 mile (4 laps) repeats at
marathon pace, then cool down |
| Thursday |
off |
| Friday |
1 hour |
| Saturday |
1:50 |
| Sunday |
30 mins |
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|
| Monday |
off |
| Tuesday |
35 mins |
| Wednesday |
Warm-up, then 1 hour at marathon pace,
cool-down |
| Thursday |
35 min |
| Friday |
1:10 mins |
| Saturday |
1:50 |
| Sunday |
off |
Weeks 9 &
10
August 28
to September 10 (strengthen and dress rehearsal)
|
Monday |
35 mins |
| Tuesday |
35 mins |
| Wednesday |
track: warm-up, then 8 x 1000m (2.5 laps) at 10 s
faster than marathon pace, then cool down |
| Thursday |
off |
| Friday |
1:10 |
| Saturday |
2 hours |
| Sunday |
30 mins |
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| Monday |
off |
| Tuesday |
30 mins |
| Wednesday |
Warm-up, then 3 miles at marathon pace,
then warm-down (ease into the cool-down from your marathon pace) |
| Thursday |
30 min |
| Friday |
off |
| Saturday |
20 mins |
| Sunday |
race 10 miles to 25K
(15.5miles) at marathon pace |
Weeks 11
& 12
September
11 to 24 (recovery and strengthen)
|
Monday |
15 mins |
| Tuesday |
off |
| Wednesday |
track: warm-up, then 8 x 800m (2 laps) at marathon
pace, then cool down (if this feels like too much - then substitute 30
min run) |
| Thursday |
30 mins |
| Friday |
45 mins |
| Saturday |
2 hours |
| Sunday |
off |
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| Monday |
35 mins |
| Tuesday |
35 mins |
| Wednesday |
Warm-up, then 3-4 x 2 mile repeats at
marathon pace, then cool-down |
| Thursday |
35 min |
| Friday |
1:10 |
| Saturday |
2:30 (this is your longest run before the
race) |
| Sunday |
off |
Weeks 13 & 14
September 25 to October 8 (Sharpen and Rest)
|
Monday |
off |
| Tuesday |
30 mins |
| Wednesday |
track: warm-up, then 3 x 1 mile repeats - hard (at
least marathon pace), then cool down |
| Thursday |
30 mins |
| Friday |
45 mins |
| Saturday |
1:30 |
| Sunday |
off |
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| Monday |
off |
| Tuesday |
30 mins |
| Wednesday |
Warm-up, then 5 x 800m (2 laps) repeats
hard - faster than marathon pace, then cool-down |
| Thursday |
30 mins |
| Friday |
off |
| Saturday |
50 mins |
| Sunday |
30 mins |
Week 15
October 9 to 15 (rest and peak)
| Monday |
off |
| Tuesday |
25 mins |
| Wednesday |
Warm-up, then 2 miles (2 laps) at
marathon pace, then cool-down |
| Thursday |
20 mins |
| Friday |
off |
| Saturday |
15 mins |
| Sunday |
Showtime at the Baystate
Marathon |
Your best bet to
qualify for Boston 2007 !!!!!
Individualized
coaching
Begins July
1st for registered runners
Administered by
UMass Lowell Head
Coach Gary Gardner &
2:15 Olympic Trial
Qualifier Nate Jenkins
For a small fee ($25) registered marathon
& 1/2 marathon runners - Space is limited !!
How it works
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Tell us you're interested by
clicking here
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We'll email you a questionnaire requesting
specific information
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You then email your information to the to the coaches and
your own schedule will be developed.
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You'll be emailed a schedule every 2 weeks
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Workouts begin in August - In Lowell or on your own
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Meet face to face with coaches on Wed workouts in Lowell
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Group runs on the course also begin in August on Sat
mornings at 8AM - Meet and speak with other new and experienced
marathoners.
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**
REGISTRATION ONLINE BY CLICKING HERE**
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