FULL MARATHON TRAINING PROGRAMME: WEEK 12
This is a full marathon (42.195 km) training plan for Mumbai Marathon in under 4hr 10min and New Delhi Marathon in under 4hr, which, respectively, are in 6 weeks and 12 weeks away. This plan is applicable to those who have managed to do half marathon in l
MONDAY Active rest day: No Running Take good well earned off today. Maybe go for a 20-30 min walk. 30-40 min easy walk-jog. Skip: Skip or hop in the same spot very softly for 45-60 seconds. Repeat 6-10 times throughout the day. Reminder, be as soft on your feet, as you possibly can be. Squats (from 1st week): Do 30-50 repetitions. 5-7 sets throughout the day. Single Leg Heel Raises (from 2nd week): Do repeat 50-70 times with both legs. 5-7 sets throughout the day. Toe Curls (from 3rd week): 30-40 repeats, 5-7 sets throughout the day. Nordic Hamstrings Exercise (from 4th week): Do 10-15 repeats, 5-7 sets throughout the day Gluteus Maximus Activation (from 5th week): Do 10 repeats, 4-5 sets throughout the day. Squeezing the orange (from 6th week): Do 20-30 repeats, 4-5 sets throughout the day. Planks on the ground (from 7th week): Hold the plank for 20-30 seconds. Repeat 4-5 times throughout the day. Sitting Side Bending: Hold for 10 seconds, increments of three, both sides. Repeat 4-5 sets throughout the day. Butterfly: Do 15-20 repeats. Do 4-5 sets throughout the day. High Knees: 10 metres for 4-5 min. Repeat 4-5 times throughout the day. TUESDAY Tempo Run Run 5 km between 25min 45sec - 25min 30sec. At all times keep your breathing easy and be soft on your feet. Rest for 3-5 min to recover completely and again run 5 km at the same pace as the first repeat. WEDNESDAY Active Rest by doing exercises done on Monday along with drill of the week. Stand tall like a puppet that has an imaginary string attached to the top of your head that is pulling you straight up. Keep this tall posture throughout the drill. Keep your shoulder relaxed. Start jogging in the same spot, staying soft on your feet. Make an effort to take your heels back so they are touching the butt, or at least as much as you can. Now keeping very small steps, with heel to butt movement, start moving forwards. Move back and forth for 10 metres for 4-5 minutes. Repeat 4-5 times throughout the day.
THURSDAY SWhorter intervals today of 1.6 km. Do each 1.6 km repeat between 7min 25sec - 7min 20sec. Do 4 to 6 repeats with 2-3 min long rest between repeats. Remember you need to maintain the same pace throughout all the repeats.
FRIDAY Rest or maybe do 30-45 min walk. Please don’t exert yourself. Simply focus on time on feet.
SATURDAY Repeat exercises from Monday and the new drill from Wednesday. Go for a 30-45 min brisk walk or slow jog.
SUNDAY Today the focus is on time-on-feet, not on distance covered or speed or running non-stop. Walk Run 140 -150 minutes at a comfortable easy pace. Start with a 2-3 min walk followed by 10-15 min of running. Walk to recover for 1 min. During walk breaks, catch your breath and have a sip or two of water or electrolytes. Repeat the same. The focus at all times is to stay soft on feet and keep breathing easy. Every 30-40 min have a bite / sip of energy bar or gel.