Sometimes in prescribing speedwork, I define paces for different workouts as 5-K pace or 10-K pace, but you won’t be asked to run this fast in the Intermediate 1 program. Add up the numbers, and you’ll see that you run roughly the same mileage during the week as you do during long runs on the weekends. Fit Code Usually, a training plan for excel involves scheduling dates, time, number of employees to be trained and similar chores. Crash training … Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week’s long run. Believe me–as tens of thousands of marathoners using this schedule have proved–it works. We know you’re anxious to start training for your next half marathon. Check the shorter-distance training programs elsewhere on this web site for more on that. Activities requiring sideways movements are not always a good choice. The former programs are designed for runners running their first marathons, or experienced runners who are happy with that level of training and see no need to do more. I love the methodical approach to the training. Cycling training plan spreadsheet fresh feel the wind the making of a marathon training plan my 2012 photograph. In between, there’s a broad area for runners just like you! This blank race schedule is basic and meant to be an at-a-glance tracker for mileage. In this program, we run long on Sundays and cross-train on Mondays. And if you’re tired from the weekend, take Monday off as well–or cut the length of your cross-training. So you want to run (another) marathon. In this technology-based math lesson plan, students expand their knowledge of multiplication by creating arrays on the computer using a spreadsheet program such as Microsoft Developed by Ren-IT. If you need to take more rest days–because of a cold or a late night at the office or a sick child–do so. Yes, this is a very basic marathon training plan that really places emphasis solely on building your endurance in order to complete 26.2 miles. It is also difficult to hit race pace on Sunday the day after a draining long run. You now do your cross-training on Mondays, instead of taking the day off. 2: 22/12/2014: to: 28/12/2014: Rest: General aerobic+speed (13km inc 10x100m strides) Rest: Aerobic (16km) Rest: Recovery (8km) Marathon paced run (21km with 13km at MP) A running log is essential for tracking your daily progress and accomplishments, whether you are running to stay fit, lose weight, or training for a triathalon or marathon. It's pretty easy to make a marathon training Excel spreadsheet. May 2007 edited July 2009 in Training, fitness and health I'm wondering if anyone uses or knows where I can download an MS Excel template that I can use as a training Diary. “CT” stands for Cross Training, and for me this will come. This is another 8-week program and follows on from the other beginner schedules. Take your training log to the next level with our free running log or walking log.. Couch to 5K Plan Spreadsheet Last updated October 7, 2019 Program goal: Running As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra The main reason is to tire you out a bit in the first workout Saturday so you are not tempted to do the second workout Sunday too fast. You will lose less time walking than you think. Marathon Training Schedule (Intermediate and Experienced runners) There is no speedwork involved in the Intermediate 1 program. These tips and best practices are written for those who wants to succeed in finishing a half or full marathon! DISCLAIMERNothing on this site shall be considered legal advice and no attorney-client relationship is established. Listen to what the Coach is about to tell you! This is an Excel spreadsheet running log I created, used and have improved for 10 years, which I would like to share with you. Download this Marathon Calendar Excel template now! If you feel you need speedwork to improve, check out the advanced training schedules, which offer hill training, interval training and tempo runs on different days of the week. There are similar slight advances on Tuesdays and Thursdays. Particularly as the mileage builds up toward the end of the program, you raise your risk of injury if you choose to play a sport that requires sudden stopping and starting. This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you’ll be less likely to block those behind. Some runners ask if they can split these two workouts, for example, running pace on Friday and long on Sunday. 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