Rock and Roll Marathon Training Schedule

Posted by Princess Eva Angelica On 6:04 AM
On March 17th I will be running my first Marathon, the Rock and Roll Marathon in Washington DC.
Even after completing 3 half marathons, I am anxious to jump into a race with double the milage. Marathon time requires more running, strength training, and a greater amount of detailed is paid to fueling, icing, etc. I also have to be sure to schedule my workouts into my weekends and work schedule. That being said I am taking a modest approach to training, I know I have the capibility to run distances and so I want to be mindful of being engaged mentally, not getting injured, and also not feel as though it is affecting my routine. If I feel as though I can balance my work, social, and training life, I know I will not burn out.

My approach is to do 3-4 days of running per week, I started my long runs at 8 miles and will increase by 2 miles each week until I reach 20 miles. I have two step down weeks at 10 miles, one halfway through, and one the week before the race. During the week I am doing a 7-10 mile run, and a 4-6 mile run, with an occasional 4th day of running a short distance. I am also incorporating strength training or yoga one day a week, and 1-2 days of rest.

A sample week would be:
Monday: 6-8 miles
Tuesday: Strength Training/Insanity Workout DVD
Wednesday: Off
Thursday: 4-5 miles
Friday: 3 miles
Saturday: 10 miles
Sunday: Off

The weekday mileage will increase with time.

Have you ran a marathon before? What was your approach to training?

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