Example Jogging, Running, Marathon Workouts (1-day each)

James Tindall, PhD — Sat, 10 Dec 2016 17:22:11 +0000

A few of the following program examples are based on time for those of you who wish to run distances with specific goal times in mind.

Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. The examples below illustrate 1-day only.

Jogging
Week 5, Day 5	Time (minutes)
Warmup Exercises
Lunge Stretch	5
Slow Lunge Walk	4
Light Stretch	4 - 8
Core Exercises
2-3 mile easy running	9 - 10 minute miles or, choose pace
Warmdown Exercises
Walk (moderate pace)	8
Light Stretching	5-10
5K Run (based on 21 min time)	Time (minutes)
Week 3, Day 1
Warmup Exercises
75 crunch situps
Skips	2
Jump Squats (unweighted)	4
Core Exercises
4 miles (easy run)	8.5 min miles
220 yd sprints (10 sets), rest 90 sec per set	45 seconds max allowed per sprint
Warmdown Exercises
Walk (moderate pace)	8
Light Stretching	4
10K Run (based on 42 minute time completion)
Week 2, Days 1-7
Warmup Exercises
100 crunch situps
Body Squats (uw)	4 sets of 8
Front Lunge Stretch	5 (each leg)
Core Exercises
Day 1, 9 miles	8.3 minute/mile
Day 2, 110 yd sprints, 20 sets	18 seconds max time/sprint
Day 3, 4 miles	8.2 minute/mile
Day 4, 220 yd sprint, 12 sets	45 seconds max time/sprint
Day 5, 6 miles	8.2 minute/mile
Day 6, 10 miles	8.5 minute/mile
Day 7	Rest
Warmdown Exercises
Walk (moderate pace)	10
Light Stretching	6
Marathon (Advanced, based on 3 hr completion)
Week 8, Days 1-7
Skips	3
Bounds	2
Lunge Walk	4
Core Exercises
Day 1, 15 miles	8.5/mile
Day 2, 880 yd sprints (10 sets)	3 minute max/sprint
Day 3, 3x1 mile (walk 660 between each for rest)	6.5 min/mile
Day 4	Rest
Day 5, 4 miles	8 min/mile
Day 6, 3 miles	7 min/mile
Day 7, 12 miles	8.5 to 9 min/mile
Warmdown Exercises
Light jog	6
Walk (moderate pace)	10

marathon – My Health and Fitness

Example Jogging, Running, Marathon Workouts (1-day each)