26 May

Goku Vlog #1 – How to Run a Marathon – Marathon Training Plan

How to Run a Marathon – Marathon Training Plan

So yeah, I’m a newbie when it comes to long distance running, but if I can run a marathon, so can you, right?

I did lots of research and this is the plan I found, that made the most sense to me.

First in miles:

Week Mon Tue Wed Thu Fri Sat Sun
1 Swimming 3 m run 5 m run 3 m run Rest 5 m pace 8
2 Swimming 3 m run 5 m run 3 m run Rest 5 m run 9
3 Swimming 3 m run 5 m run 3 m run Rest 5 m pace 6
4 Swimming 3 m run 6 m run 3 m run Rest 6 m pace 11
5 Swimming 3 m run 6 m run 3 m run Rest 6 m run 12
6 Swimming 3 m run 5 m run 3 m run Rest 6 m pace 9
7 Swimming 4 m run 7 m run 4 m run Rest 7 m pace 14
8 Swimming 4 m run 7 m run 4 m run Rest 7 m run 15
9 Swimming 4 m run 5 m run 4 m run Rest Rest Half Marathon
10 Swimming 4 m run 8 m run 4 m run Rest 8 m pace 17
11 Swimming 5 m run 8 m run 5 m run Rest 8 m run 18
12 Swimming 5 m run 5 m run 5 m run Rest 8 m pace 13
13 Swimming 5 m run 8 m run 5 m run Rest 5 m pace 20
14 Swimming 5 m run 5 m run 5 m run Rest 8 m run 12
15 Swimming 5 m run 8 m run 5 m run Rest 5 m pace 20
16 Swimming 5 m run 6 m run 5 m run Rest 4 m pace 12
17 Swimming 4 m run 5 m run 4 m run Rest 3 m run 8
18 Swimming 3 m run 4 m run Rest Rest 2 m run Marathon

and now the version I’m using in kilometers:

Week Mon Tue Wed Thu Fri Sat Sun
1 Swimming 4,8 8 4,8 Rest 8 pace 12,8
2 Swimming 4,8 8 4,8 Rest 8 14,4
3 Swimming 4,8 8 4,8 Rest 8 pace 9,6
4 Swimming 4,8 9,6 4,8 Rest 9,6 pace 17,6
5 Swimming 4,8 9,6 4,8 Rest 9,6 19,2
6 Swimming 4,8 8 4,8 Rest 9,6 pace 14,4
7 Swimming 6,4 11,2 6,4 Rest 11,2 pace 22,4
8 Swimming 6,4 11,2 6,4 Rest 11,2 24
9 Swimming 6,4 8 6,4 Rest Rest Half Marathon
10 Swimming 6,4 12,8 6,4 Rest 12,8 pace 27,2
11 Swimming 8 12,8 8 Rest 12,8 28,8
12 Swimming 8 8 8 Rest 12,8 pace 20,8
13 Swimming 8 12,8 8 Rest 8 pace 32
14 Swimming 8 8 8 Rest 12,8 19,2
15 Swimming 8 12,8 8 Rest 8 pace 32
16 Swimming 8 9,6 8 Rest 6,4 pace 19,2
17 Swimming 6,4 8 6,4 Rest 4,8 12,8
18 Swimming 4,8 6,4 Rest Rest 3,2 Marathon

So the goal is to complete the marathon in 3 hours 30 minutes. Can I do it?

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