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How to train for marathon in 17 weeks

How to Train for Marathon in 17 Weeks

17 Week Training Plan

If you want to run the marathon, you must have the strength for completing 26.2 miles. Keeping in mind the physical strength needed, you also need a dedicated soul to do this as a professional. It requires courage and intense dedication to compete in one of the world’s greatest events. To be among the only 2% of the world`s population who can run in marathon, you need to get prepared on a tough schedule.

How to train for marathon in 17 weeks

Training for the marathon is known to be one of the toughest training in sports. You will have to run 4 to 6 days a week and every week your running miles keep on increasing until the day of the race. Here we are listing down your training based on weekly goals. If you have made up your heart to go all 26.2 miles than buckle up, because its time you start your training.

Tips and Tricks

Before we go through our workout plan here are some tips, which will help you keep yourself motivated and keep you going. If you are looking forward to a successful marathon training program, do keep in mind, there are no tricks involved. You have put in 110% efforts and endure the pain that comes with it.

How to train for marathon in 17 weeks

Keep increasing the miles every week and keep your mind in the game. Remember it’s a war and you have to keep on fighting until you win the race. Keep your healthy diet routines and keep yourself motivated all the time. Keep track of your time and mile you do every day, you will have to put in more efforts as you move on to more mile in less time.

What to eat and drink

Putting more and more effort is a good way to progress, but you will have to keep a good record of what you are eating and when you are eating. Always remember, at the end it will come down to what you feed your body with. If you eat too little, than chances are high that you run out of energy before you finish, eating too much can also do no good. You will have to concentrate on eating quality food, the food that gives you maximum of energy in minimum of quantity.

You will be needing 30 to 60 grams of carbohydrates per hour of your exercise. You can get them more accurately from some good sports drinks. Keep track of your crabs during your training so that you can memorize what to drink and when to drink. After exercise you can take some good amount of mix diet. It should include carbohydrates as well as proteins.

Key: ER = Easy Run, SR = Steady Run, TR = Threshold Run, HR = Hill Run, FR = Fartlek Run, IR = Interval Run, LR = Long Run, MP = Marathon Pace, HMP = Half Marathon Pace, H&N = Hydration & Nutrition Strategies.

How to train for marathon in 17 weeks

Week 1
Monday Rest
Tuesday 10min walk, 20min ER, 5min walk
Wednesday Rest
Thursday 10min walk, 30min ER, 5min walk
Friday Core & Stretching
Sat or Sun 5min walk, 30min LR, 5min walk, 10min ER, 5min walk
Week 2
Monday Rest
Tuesday 35min ER
Wednesday Rest
Thursday 5min walk, 35min ER, 5min walk
Friday Core & Stretching
Sat or Sun 5min walk, 45min LR, 10min walk
Week 3
Monday Rest
Tuesday 40min ER
Wednesday Rest
Thursday 15min ER, 10min SR, 15min ER
Friday Core & Stretching
Sat or Sun 5min walk, 55min LR, 5min walk
Week 4
Monday Rest
Tuesday 45min ER
Wednesday Rest
Thursday 45min FR as 5min ER, 10min SR, 5min ER, 5min TR, 10min ER, 5min SR
Friday Core & Stretching
Sat or Sun 5min walk, 65min LR, 5min walk
Week 5
Monday Rest
Tuesday 45min ER
Wednesday Rest
Thursday 45min FR as 5min ER, 15min SR, 5min ER, 5min TR, 5min ER, 5min SR,
Friday Core & Stretching
Sat or Sun 5min walk, 75min LR, 5min walk
Week 6
Monday Rest
Tuesday 10min ER, 5 x (3min IR, 2min ER), 15min ER
Wednesday Rest
Thursday 45min FR as 10min ER, 15min SR, 5min ER, 10min TR, 5min ER
Friday Core & Stretching
Sat or Sun 10 miles LR
Week 7 (An easier week to help your body recover and adapt to the training)
Monday Rest
Tuesday 20min ER
Wednesday Rest
Thursday 40min ER
Friday Core & Stretching
Sat or Sun 50min ER
Week 8
Monday Rest
Tuesday 10min ER, 8 x (2min IR, 2min ER), 10min SR
Wednesday Rest
Thursday 10min ER, 3 x (7min TR, 2min ER), 10min ER
Friday Core & Stretching
Sat or Sun 12 miles LR. Practise H&N
Week 9
Monday Rest
Tuesday 40min ER
Wednesday Rest
Thursday 50min SR
Friday Core & Stretching
Sat or Sun 14 miles LR. Practise H&N
Week 10
Monday Rest
Tuesday 50min ER
Wednesday Rest
Thursday 10min ER, 20min HR, 5min ER, 10min SR
Friday Core & Stretching
Sat or Sun 16 miles LR. Practise H&N
Week 11
Monday Rest
Tuesday 10min ER, 5 x (5min IR, 2.5min ER), 10min ER
Wednesday Rest
Thursday 40min ER
Friday Core & Stretching
Sat or Sun Run a Half Marathon
Week 12
Monday Rest
Tuesday 50min ER
Wednesday Rest
Thursday 10min ER, 3 x (8min TR, 2min ER), 5 x 30sec fast, 5min ER
Friday Core & Stretching
Sat or Sun 18 miles LR 3 x 4 miles MP at start, middle and end. Practise H&N
Week 13
Monday Rest
Tuesday 35min ER
Wednesday Rest
Thursday 5min ER, 40min SR, 5min ER
Friday Core & Stretching
Sat or Sun 20 miles LR. Practise H&N
4 weeks to go!
Monday Rest
Tuesday 30min ER
Wednesday Rest
Thursday 1 mile ER, 4 miles HMP, 1 mile ER
Friday Core & Stretching
Sat or Sun 22 miles LR. This will be your fi nal long training run. Practise MP and H&N
3 weeks to go!
Monday Rest
Tuesday 30 min ER
Wednesday Rest
Thursday 2 miles ER, 4 miles HMP, 2 miles ER
Friday Core & Stretching
Sat or Sun 13 miles LR. Practise MP and H&N
2 weeks to go!
Monday Rest
Tuesday 30 min ER
Wednesday Rest
Thursday 1 mile ER, 5 x (2 mins IR, 2 mins ER), 1 mile ER
Friday Core & Stretching
Saturday 8 miles ER
1 week to go!
Monday 10 mins MP, 20 mins HMP, 10 mins MP
Tuesday Rest
Wednesday 20min ER
Thursday Rest
Friday 20min ER
Saturday Gentle Stretching
Sunday Race day! Remember to stretch and warm down with a 15 min
walk. Eat and drink well.

That was all for the day folks. Hope you find this training program good enough to win you a marathon. Don`t forget to post you progress.

Cheers

Nick

About Nick Fury

Hi, I am Nick! Apart from being a loving husband and a father of one, I dedicate myself to manage a company full time. Writing is my passion, I started writing a blog some 10 years ago, now reviving this passion again, I would love to express my views and takes on day to day stuff, hope you guys enjoy! Do share your thoughts.

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