If you're an experienced runner, this 8-week, 10k training program is designed to improve your times by incorporating more advanced forms of conditioning.
The program makes use of intense tempo and interval training and some strength training should also be incorporated into the plan.
Warm Up & Cool DownAs a more experienced runner you will know the importance and benefits of warming up and cooling down.
Distance RunsTuesdays, Wednesdays and Fridays of this 10k training plan incorporate steady-state runs of varying distances.
Strength TrainingYou may or may not want to perform some strength training sessions as part of this plan. Fitness Tests - Step Number 1 To Athletic Success Mar 25, 16 11:53 AMFitness tests form the foundation of any good sports training program. You’re inadvertently creating heightened stress levels and lessening the overall pleasure found in exercise by never changing up a workout routine. Working out at home might be the answer for your busy schedule, but how do you know what fitness equipment you’ll need?
So many different workout combination’s, it’s tough to know what workout is best for you! By Octavia Conrad Naturally, the ideal circumstance is to have the ability to lose weight quickly with a small amount of inconvenience.
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LogYourRun was earlier my first choice to put on this list of websites that provide free marathon training plans. This is probably the only website on this list that is entirely dedicated to marathon training.
Bonus: While researching for training plans, I came across this printable PDF from Furman Institute of Running. Every g-force model now includes an exclusive LeMond Fitness WKO Lite™ Personal Training CD.
Once you download your workout data, you can also use the WKO Lite™ program to create your own workout diary.
It is particularly important before and following high intensity sessions such as interval training and tempo runs (see below). If not this session simple involves splitting up a set distance into smaller chunks, or intervals and running them at a higher intensity than you would the full distance.Interval training takes place on Mondays and Thursdays in this 10k training plan. Wednesday is a longer run, which peaks at a distance greater than the race over the 8-week period. These website provide week by week details for the marathon training program that you are advised to follow to be well prepared for your marathon.
I like running, but I believe my laziness to spend so much time that running requires overpower the joy that I get from running. But I have added this marathon training website at the top because it gives most details about training plans than any other free website I came across.


Most of the plans are paid, but it has a section which has some good free marathon training plans.
Unfortunately, it is only for half marathons, and I wasn’t able to find any full marathon free training schedules. If you are planning to run a marathon and follow these plans, do share your experience in comments below.
With WKO Lite™, you can download your workout information from your g-force bike to your computer.
Simply install the CD on your computer and you will be able to use any of the three custom fitness programs to enhance your g-force workout. You can improve your overall fitness level, increase your short term power, stimulate your metabolism for weight loss and even increase your sprinting power. Warm up with 10 minutes (or a mile) of light jogging followed by stretches to all the major muscle groups. These are easy runs and should be performed at less than race pace - roughly 70% VO2max or 80% maximum heart rate. The aim is to build up gradually over the first 10 minutes reaching race pace or slightly higher and maintaining if for 10-15 minutes. Contrary to some misguided beliefs strength training is not detrimental to the endurance athlete. You should also purposefully reduce the intensity of interval and tempo runs during this week.The final week sees a tapering off towards competition day. There are lots of choices out there for home exercise:  weight equipment, weight training equipment, elliptical exercise, home gym equipment and etc. Stop and Go If you play a sport that requires a full sprint, remember that a full sprint strains the muscles of the lower body.
Some of these websites only give training plans, while some also let you log your daily runs. In addition, you can choose training plans as per your skill level: beginner, intermediate, advanced.
It offers training plans at different levels: Couch to Marathon, Beginner, Experienced, Elite. And if you know of some better websites out there that provide free marathon training plans, let me know about those too in comments below. Downloading your workout and analyzing your watt and heart data will tell you how well you were able to accomplish your training goals.
WKO Lite™ training programs include a Weight Loss Plan, a Fitness Improvement Plan, and especially for cyclists who want to be more competitive and improve their results, a Peak Performance Plan which measures and charts your watt output.
You may then want to perform a few 100m bursts of speed work before you begin interval training.Cool down with 10 minutes of light jogging and more stretching to all major muscle groups. One of the most common mistakes more advanced athletes make is to over train in the time immediately leading up to a race. In addition, some of these websites are especially for half marathons, which is a good stepping stone if you have never ran a full or half marathon earlier.


However, they seem to have been created by professionals and people seem to be using them, so I would go ahead and recommend them. It has three plans actually: One for beginners, second for intermediate, and third for Experienced. So, you can easily print them and paste on some wall where you can easily keep a tab on your marathon training. Some days you will meet or exceed your goals, which is the green light to stay on your program. You will find plenty of static and dynamic stretching exercises in the flexibility training section. You may want to run the shorter o.5km intervals at slightly higher than race pace but don't get carried away! The 30 minute tempo run does not include the warm up or cool down, which should be performed before and after.
And I believe that if you have decided to run for a half or full marathon, then at least having some training plan as a guidepost is better than no plan at all. For each day of each week, it clearly shows the number of miles expected to run, as well as difficultly level.
Circuit training in particular lends itself well to distance events.For more information on strength training click here.
So, if you have not been able to find a better free marathon training plan, go ahead and use the ones mentioned below. For each week, it gives a clear schedule of the miles that you need to run on any day, as well as rest days. In addition, the website also provides many free resources around general marathon training tips and nutrition. So, if you are preparing for half marathon instead of full marathon, this should be your go to website for free half marathon training plans. This often means that recovery is lacking because of over training, illness or other stress.
In addition to the schedule, it also details what is expected from you each day, so that you can know whether a 3 mile run is expected to be at a normal pace or fast pace. While you are on the website, you can also check out some great articles around nutrition, running tips, hydration, safety & comfort, etc.
But one very big advantage that comes with this website is that you can log your runs on this website, if you create an account on this.



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