26.2 with Donna Marathon Training Plan

**We are not certified trainers and are not responsible for any injury that may occur if you follow this plan**

Introduction

• Personal Goal Based Fitness• We believe that setting your own goals, following a plan, and ultimately

achieving your goals is the key to lasting healthy habits• Your personal goals:

• Finish a full Marathon after a shorter and aggressive training plan

• 26.2 with Donna • February 14th, 2016

• Registration $125

Cross Training

• Cross training with various weight exercises will help with:• Burning fat• Speed• Flexibility • Muscle Stamina

• Mondays- Rest• Tuesdays- Chest, Triceps and Legs• Wednesdays- Maintenance Cardio• Thursdays- Back, Biceps and Core• Fridays- Maintenance Cardio• Saturdays- Shoulders and Core • Sundays- Long run

Maintenance Cardio

• Keeps your body (and mind) in a routine of running • Continuously builds muscle endurance

• 2 times during the week • 30 to 45 minutes • We recommend finding a safe route outdoors to run

• If you prefer treadmill- run on a slight incline (level 1 or 2)• Run at a comfortable pace (There’s no rush!)

• We recommend the talking test: if you can hold a conversation while running (and not gasping for air between words)- you are at a comfortable pace

• As you get more comfortable and used to running in a routine- you will be able to pick up the pace gradually. But remember, there’s still no rush! • The ultimate goal is to finish 26.2 miles strong and comfortably

Long Runs

• Designed to get you ready for race day • Will always fall on Sunday

• As race day is on Sunday

• Run at a comfortable pace• There’s still no rush!• The longer the distance the more conditioning you are doing for overall endurance

• This includes mental and muscle endurance

• Treat all long runs like its “Race day”• Wear similar clothes you will wear during the race• Run at a similar time of day (early morning)• You do not want to do anything “out of the norm” on actual race day

WednesdayDecember 23

FridayDecember 25

SundayDecember 27

30-45 min 30-45 min 5 miles

WednesdayJanuary 6

FridayJanuary 8

SundayJanuary 10

30-45 min 30-45 min 15 miles

WednesdayJanuary 20

FridayJanuary 22

SundayJanuary 24

30-45 min 30-45 min 21 miles

WednesdayFebruary 3

FridayFebruary 5

SundayFebruary 7

30-45 min 30-45 min 5 miles

WednesdayDecember 30

FridayJanuary 1

SundayJanuary 3

30-45 min 30-45 min 10 miles

WednesdayJanuary 13

FridayJanuary 15

SundayJanuary 17

30-45 min 30-45 min 18 miles

WednesdayJanuary 27

FridayJanuary 29

SundayJanuary 31

30-45 min 30-45 min 24 miles

WednesdayFebruary 10

FridayFebruary 12

SundayFebruary 14

30-45 min 30-45 min 26.2 (Race)