Three Thirty Marathon Plan

Three Thirty Marathon Plan
First Six Weeks - Base Building

Mondays
    Run 3 miles at a moderate pace - 70% MHR for Aerobic Conditioning
    Perform Total Body Workout
    Total Body Stretch

Tuesdays
Attend Practice at 7:30 PM
Total Body Stretch

Wednesdays
Perform Total Body Workout
Total Body Stretch

Thursdays
Attend Practice at 7:30 PM
Total Body Stretch

Fridays
Perform Total Body Workout
Total Body Stretch

Saturdays
Run 6 miles at a moderate pace - 60% MHR for Aerobic Conditioning
Total Body Stretch

Sundays
Total Body Stretch

Dietary Guidelines
Perform a three day diet study. Write down everything you eat for three days and then evaluate your intake for all the necessary nutrients. Seek help from a certified professional or a nutritionist, if you are unsure about the process or results. Avoid eating after 6:00 PM and avoid eating large meals. Eat more frequently during the day to balance your blood sugar and avoid peaks and valleys. Focus on how eating affects your running. You need to have a solid routine to be successful in the marathon.

Shoes and Equipment
Now is the time to purchase new shoes and new gear for running. You want to be very comfortable with your equipment before you start logging lots of miles. By race time you should be expert in all phases of your race day preparation, especially in terms of what you should wear and when you should eat.

by Philip Carpenter Lee
ACE Certified Personal Trainer
NASM Certified Personal Trainer
AAAI/ISMA Certified Pre and Post Natal Instructor