Скачать или смотреть 16-week marathon training plan

Preparing for your first marathon? We’ve put together a 16 week marathon training plan that will help you prepare. Certified training coach and an 11x marathoner, Anoush, breaks down how you should be running, working out, and recovering week by week, so that you can optimize your training and most importantly, run safely. Training for a marathon is tough, so remember to be proud of yourself no matter your final outcome. #RunHappy


DISCLAIMER: THIS VIDEO DOES NOT PROVIDE MEDICAL ADVICE. The content in this video is intended for informational or general educational purposes only and it is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before making any adjustments to your running, nutrition, fitness, or healthcare routines.

00:00 - 16 Week Marathon Training Program
00:35 - Week 1 - 4: Build Phase
00:50 - Week 5: Consistency
01:09 - Week 6: Speed Work
01:49 - Week 7: Speed Work Continued
02:18 - Week 8: Acceleration
03:06 - Week 9: Ladder
04:25 - Week 10: Down Week
05:04 - Week 11: Building Mileage and Intensity
05:43 - Week 12: Longer Tempo Run
06:25 - Week 13: More Speed Work
07:13 - Week 14: In & Out Miles
07:59 - Week 15: Taper Mode
08:30 - Week 16: Race Week