If anyone is wondering what my training looks like, here it is. I’ve adapted it from one a friends used to run his first marathon. The EC and EF are the parts I struggle with as it is not clear and defined. Running, I understand exactly what I must do. The rest isn’t quite my cup of tea.
| Marathon training for advanced beginner | ||||||||
| Weeks | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Total (km) |
| 28-Jun | 5 km (R1) | EC | 30 min (R2) | EF | 8 km (R1) | Rest | 5 à 7 km (R1) | 23 |
| 5-Jul | 10 km (R1) | EC | 35 min (R2) | EF | 8 km (R1) | Rest | 5 à 7 km (R1) | 29 |
| 12-Jul | 12 km (R1) | EC | 40 min (R2) | EF | 10 km (R1) | Rest | 5 à 7 km (R1) | 34 |
| 19-Jul | 15 km (R1) | EC | 40 min (R2) | EF | 10 km (R1) | Rest | 5 à 7 km (R1) | 38 |
| 26-Jul | 16 km (R1) | EC | 5 x 400 (EI) | EF + 8 km (R1) | 35 min (R2) | Rest | 5 à 7 km (R1) | 41 |
| 2-Aug | 19 km (R1) | EC | 6 x 400 (EI) | EF + 8 km (R1) | 35 min (R2) | Rest | 5 à 7 km (R1) | 46 |
| 9-Aug | 22 km (R1) | EC | 7 x 400 (EI) | EF + 9 km (R1) | 8 km (R2) | Rest | 5 à 7 km (R1) | 51 |
| 16-Aug | 26 km (R1) | EC | 8 x 400 (EI) | EF + 9 km (R1) | 35 min (R2) | Rest | 8 à 10 km (R1) | 57 |
| 23-Aug | 19 km (R1) | EC | 4 x 600 (EI) | EF + 8 km (R1) | 10 km (R2) | Rest | 5 à 7 km (R1) | 46 |
| 30-Aug | 29 km (R1) | EC | 5 x 600 (EI) | EF + 9 km (R1) | 35 min (R2) | Rest | 8 à 10 km (R1) | 54 |
| 6-Sep | 22 km (R1) | EC | 6 x 600 (EI) | EF + 10 km (R1) | 12 km (R2) | Rest | 8 à 10 km (R1) | 58 |
| 13-Sep | 26 km (R1) | EC | 7 x 600 (EI) | EF + 9 km (R1) | 35 min (R2) | Rest | 5 km (R1) | 53 |
| 20-Sep | MTL 21.1 km | EC | 8 x 600 (EI) | EF + 9 km (R1) | 8 km (R2) | Rest | 5 à 7 km (R1) | 51 |
| 27-Sep | 32 km (R1) | EC | 10 km (R2) | EF + 9 km (R1) | 40 min (R2) | Rest | 5 à 7 km (R1) | 63 |
| 4-Oct | 26 km (R1) | EC | 8 km (R2) | EF + 9 km (R1) | 35 min (R2) | Rest | 5 à 7 km (R1) | 54 |
| 11-Oct | 35 km (R1) | EC | 8 km (R2) | 9 km (R1) | 35 min (R2) | Rest | 5 à 7 km (R1) | 63 |
| 18-Oct | 19 km (R1) | EC | 8 km (R2) | 8 km (R1) | 7 km (R1) | Rest | 5 à 7 km (R1) | 47 |
| 25-Oct | 10km (R1) | EC | 8 km (R2) | Rest | 7 km (R1) | Rest | 5 km (R1) | 30 |
| 1-Nov | NYC 42.2 km | 42 | ||||||
| – Repos : Rest day | 838 | |||||||
| – EC : Crossed training, cycling, yoga, Eliptical. | ||||||||
| – R1 : Easy rythm. You should be able to make complete sentences while talking. | ||||||||
| – R2 : Race pace, using deep breaths. | ||||||||
| – EI Intervalles : After a warm up, run 400m hard,(R3) then recover while jogging at (R1). Repeat R3-R1 cycle x times.. | ||||||||
| – EF Force : Strength. Do 20-25 minutes of strength training, weights. | ||||||||