Learn the strength-building benefits of Speed Runs, the physical and mental advantages of Long Runs, and the regenerative power of Recovery Runs through guidance from coaches and athletes who’ve been there and run it. Whether it’s training your brain or making the most of a rest day, taking on a marathon challenge isn’t just about miles, it’s about you and your progress. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. Whatever your reason to run, this comprehensive 18-week Training Plan is designed to provide holistic marathon coaching and guidance, every step of the way. And the Marathon training journey is the ultimate running experience.īut we believe the marathon is about more than just running 26.2 miles. Finish your run with some gentle stretching.The Marathon is the ultimate road race. You can also do a run/walk combination or cross-train. Your short-run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles. Sundays: This is an active recovery day.You should be able to breathe easily and talk in complete sentences comfortably during your run. Run the designated mileage at an easy, conversational pace. Saturdays: This is the day for your long, slow, distance run.It's important that you're feeling strong and rested for your Saturday long run. If you're feeling very sluggish or sore on Friday, take a complete rest day. Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.It's also beneficial to do overall body strength training at least once a week to build muscle endurance and reduce injury risk. Others are cross-training (CT) days when you should do a cross-training activity (biking, walking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. Wednesdays: Some Wednesdays are designated rest days. Or run a few miles at 5k-10k goal pace (tempo run) to test pacing. If you are feeling tired, it's okay to run at an easy pace.
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