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    18 Weeks To Go: Recovery Run Recovery Run

    Uploaded by

    hania
    This 18 week training plan outlines a progression of recovery runs, long runs, and speed workouts to prepare for a marathon. The plan starts with mostly recovery runs and shorter speed intervals and progresses to include longer runs up to 22 miles and more intense speed work like tempos and intervals closer to the marathon date. The final week tapers down with recovery runs and a progression tempo run before the marathon race.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    18 Weeks To Go: Recovery Run Recovery Run

    Uploaded by

    hania
    60 views19 pages
    This 18 week training plan outlines a progression of recovery runs, long runs, and speed workouts to prepare for a marathon. The plan starts with mostly recovery runs and shorter speed intervals and progresses to include longer runs up to 22 miles and more intense speed work like tempos and intervals closer to the marathon date. The final week tapers down with recovery runs and a progression tempo run before the marathon race.

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    marathon

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    This 18 week training plan outlines a progression of recovery runs, long runs, and speed workouts to prepare for a marathon. The plan starts with mostly recovery runs and shorter speed intervals and progresses to include longer runs up to 22 miles and more intense speed work like tempos and intervals closer to the marathon date. The final week tapers down with recovery runs and a progression tempo run before the marathon race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    60 views19 pages

    18 Weeks To Go: Recovery Run Recovery Run

    Uploaded by

    hania
    This 18 week training plan outlines a progression of recovery runs, long runs, and speed workouts to prepare for a marathon. The plan starts with mostly recovery runs and shorter speed intervals and progresses to include longer runs up to 22 miles and more intense speed work like tempos and intervals closer to the marathon date. The final week tapers down with recovery runs and a progression tempo run before the marathon race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 19

    18 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Ten Minute Run NRC Guided Run: 7 Minute Run
    10:00 Recovery Run 7:00 Recovery Run

    SPEED RUN LONG RUN


    NRC Guided Run: First Speed Run NRC Guided Run: Five Mile Run
    Intervals 8K/5 Mile Run
    5:00 Warm Up
    8 x 1:00 5K Pace
    1:00 Recovery Between Intervals

    RECOVERY RUN
    NRC Guided Run: Two Mile Run
    3.2K/2 Mile Recovery Run
    17 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: 12 Minute Run NRC Guided Run: One Mile Run
    12:00 Recovery Run 1.6K/1 Mile Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: 5K Run NRC Guided Run: 10K Run
    5K/3.1 Mile Recovery Run 10K/6.2 Mile Run

    SPEED RUN
    NRC Guided Run: Next Speed Run
    Intervals
    5:00 Warm Up
    1:00 5K Pace
    2:00 10K Pace
    1:00 5K Pace
    2 x 0:45 Mile Pace
    2:00 10K Pace
    1:00 5K Pace
    0:45 Mile Pace
    0:30 Best Pace
    0:15 Best Pace
    1:00 Recovery between all intervals
    16 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: 15 Minute Run NRC Guided Run: Easy Run
    15:00 Recovery Run 25:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Another 5K Run NRC Guided Run: Seven Mile Run
    5K/3.1 Mile Recovery Run 11.25K/7 Mile Run

    SPEED RUN:
    NRC Guided Run: One Hard Two Easy
    Fartlek
    5:00 Warm Up
    21:00 Fartlek
    Alternate between 1:00 Hard
    Running and 2:00 Easy Running
    for 21:00
    15 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Go 20 with Bill Nye NRC Guided Run: A Hot Run
    20:00 Recovery Run 35:00 Recovery Run

    LONG RUN
    RECOVERY RUN NRC Guided Run: Another 10K Run
    NRC Guided Run: Run with Headspace 10K/6.2 Mile Run
    30:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Runner Up
    Hill Workout
    5:00 Warm Up
    45 seconds 10K Effort
    15 seconds Best Effort
    Interval series should be done 5 x’s
    Recovery is 1:15 after 10k effort
    and 45 seconds after Best Effort
    14 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Lunch Run NRC Guided Run: A Rainy Run
    25:00 Recovery Run 45:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Running Towards NRC Guided Run: Eight Mile Run
    Your Goal with Headspace 13K/8 Mile Run
    40:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Speedurance
    Intervals
    7:00 Warm Up
    3 x 2:00 5K Pace
    10:00 Tempo Run
    3 x 2:00 5K Pace
    Recovery is 1:00 after 5K Pace
    intervals and 2:00 after Tempo Run
    13 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Just A Run NRC Guided Run: A Cold Run
    30:00 Recovery Run 45:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Recovery Run NRC Guided Run: Ten Mile Run
    with Headspace 16K/10 Mile Run
    35:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Stronger Faster
    Intervals
    5:00 Warm Up
    3:00 5K Pace
    4 x 0:30 Mile Pace
    Interval series should be done 3 x’s
    2:00 Recovery after 5K Pace
    1:00 Recovery after Mile Pace
    12 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Just Another Run NRC Guided Run: Running in the Dark
    35:00 Recovery Run 48:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Morning Run NRC Guided Run: 15K Run
    with Headspace 15K/9.32 Mile Run
    30:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Tempo Run with
    Paula Radcliffe
    Tempo Run
    7:00 Warm Up
    20:00 Tempo Run
    11 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Suckcess Run NRC Guided Run: Run with Shy
    35:00 Recovery Run 60:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: End of the Day Run NRC Guided Run: 20K Run
    with Headspace 20K/12.5 Mile Run
    25:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Triple 7’s
    Intervals
    5:00 Warm Up
    3 x 7:00 5K Pace
    Recovery is 2:30 between intervals
    10 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Run with Shalane NRC Guided Run: Fuel the Run with
    45:00 Recovery Run Shalane
    33:00 Recovery Run

    RECOVERY RUN
    NRC Guided Run: Running on Empty LONG RUN
    with Headspace NRC Guided Run: Half Marathon Run
    32:00 Recovery Run 21.1K/13.1 Miles

    SPEED RUN
    NRC Guided Run: Tempo Run with
    Emily Infeld
    Tempo Run
    7:00 Warm Up
    25:00 Tempo Run
    09 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Mindful Miles NRC Guided Run: Run for Life
    50:00 Recovery Run 33:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Mindful Meters NRC Guided Run: Two Hour Run
    60:00 Recovery Run 120:00 Run

    SPEED RUN
    NRC Guided Run: 5 x 5 x 10k Pace
    Intervals
    5:00 Warm Up
    5 x 5:00 10K Pace
    2:00 recovery between intervals
    08 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Run with NRC Guided Run: Run with
    Paula Radcliffe Lopez Lomong #1
    40:00 Recovery Run 30:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Recovery Run 22-26K/14-16 Mile Run
    with Headspace
    35:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Out Strong Back Fast
    Tempo Run
    5:00 Warm Up
    23:00 Tempo Run
    First 12:00 running out strong
    and controlled
    Last 11:00 running back
    progressively faster. Goal is to cover
    same distance out and back.
    07 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Run with Eliud NRC Guided Run: Run with
    60:00 Recovery Run Lopez Lomong #2
    30:00 Recovery Run

    RECOVERY RUN
    NRC Guided Run: New Morning Run LONG RUN
    with Headspace 26K-29K/16-18 Mile Run
    30:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Hill Hillier Hilliest
    Hill Workout
    5:00 Warm Up
    1:00 10K Effort
    0:45 5K Effort
    0:30 Mile Effort
    Series is to be run a total of 3 times
    Recovery is 2:00 after 10K effort,
    1:30 after 5K effort & 1:00 after
    Mile effort
    06 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Run with Joanie NRC Guided Run: Run with
    65:00 Recovery Run Lopez Lomong #3
    30:00 Recovery Run

    RECOVERY RUN
    NRC Guided Run: Breaking Through LONG RUN
    Barriers with Headspace NRC Guided Run: 90 Minute Run
    31:00 Recovery Run 90:00 Run

    SPEED RUN
    NRC Guided Run: Long and Strong
    and Fast
    Intervals
    5:00 Warmup
    8:00 10K Pace
    4:00 5K Pace
    2:00 Mile Pace
    Interval series should be done 3 x’s
    3:00 recovery after 10K Pace and
    2:00 recovery after 5K and Mile
    Pace intervals
    05 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Run Long with NRC Guided Run: I Need A Win Run
    Evan Jager 30:00 Recovery Run
    75:00 Recovery Run

    LONG RUN
    RECOVERY RUN 29K-35K/18-22 Mile Run
    NRC Guided Run: Not Motivated Run
    with Headspace
    25:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Two Hard. One Easy.
    Fartlek
    5:00 Warm Up
    21:00 Fartlek
    Alternate between 2:00 of hard
    running and 1:00 of easy running
    04 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Thank You Run NRC Guided Run: Don’t Wanna Run Run
    45:00 Recovery Run 25:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Whole Run 24-26K/15-16 Mile Run
    with Headspace
    45:00 Recovery Run

    NRC Guided Run: Power Pyramid


    Intervals
    5:00 Warm Up
    1:00 Mile Pace
    5:00 5K Pace
    10:00 10k Pace
    5:00 5K Pace
    1:00 Mile Pace
    Recovery is 30 seconds after Mile
    Pace, 2:30 after 5K pace, 3:00 after
    10K pace
    03 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Run Long with Joanie NRC Guided Run: 30 Minute Head
    80:00 Recovery Run Starts
    30:00 Recovery Run

    RECOVERY RUN
    NRC Guided Run: Stress Free Run LONG RUN
    with Headspace 19-23K/12-14 Mile Run
    25:00 Recovery Run

    SPEED RUN
    NRC Guided Run: 8K Tempo Run
    Tempo Run
    2K Warm Up
    8K Tempo Run
    2K Cool Down
    02 WEEKS TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: Another NRC Guided Run: One Hour Run
    Thank You Run 60:00 Recovery Run
    45:00 Recovery Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Four Mile Run NRC Guided Run: Another Ten Mile Run
    6.5K/4.0 Mile Recovery Run 16K/10 Mile Run

    SPEED RUN
    NRC Guided Run: In Control
    Intervals
    6:00 Warm Up
    1:00 Mile Pace
    3:00 5K Pace
    5:00 10K Pace
    7:00 Recovery Run Pace
    0:30 recovery after Mile Pace
    1:30 recovery after 5K Pace
    2:30 recovery after 10K Pace
    01 WEEK TO GO

    RECOVERY RUN RECOVERY RUN


    NRC Guided Run: 5K Head Starts NRC Guided Run: Another Mile Run
    5K/3.1 Mile Recovery Run 1.6K/1 Mile Run

    RECOVERY RUN LONG RUN


    NRC Guided Run: Big Day Run with THE RACE
    Headspace 42.2K/26.2 Miles
    25:00 Recovery Run

    SPEED RUN
    NRC Guided Run: Bring It Down
    Tempo Run
    5:00 Warmup
    5:00 Recovery Run Pace
    4:00 10K Pace
    3:00 5K Pace
    2:00 Mile Pace
    1:00 Best Pace
    This is to be run as a 15:00
    Progression Tempo Run

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