During week 1 of my marathon training, I focused on building a solid base with easy runs and strength training. In week 2, I increased my mileage and added some tempo runs to challenge myself. And now, I’m excited to put my training to the test by running the Cyprus half marathon this weekend, I can’t wait to see what this weekend’s race has in store and to soak up the energy and excitement of the running community. This race will not only allow me to enjoy the beauty of the city, but also serve as a long run to prepare for the upcoming Barcelona marathon. I’m feeling confident and ready to tackle the distance, and I can’t wait to see what the rest of my training has in store for me.
Week 3 of the marathon training micro cycle is crucial in maintaining the progress made in the previous weeks. The focus should be on building endurance, increasing mileage, and improving overall fitness. Here’s a suggested plan for Week 3:
Monday:
- Rest day or cross-training day. Consider doing a low-impact activity such as yoga or swimming to keep active while giving your muscles a break.
Tuesday:
- Warm up with a 10-minute walk, then run 8km at a comfortable pace.
- Finish with a 10-minute cool down walk.
Wednesday:
- Rest day
Thursday:
- Warm up with a 10-minute walk, then do a 8km run at a comfortable pace.
- Finish with a 10-minute cool down walk.
Friday:
- Rest day or active recovery day. Take a gentle yoga class or do some stretching to help your muscles recover.
Saturday:
- Rest day or active recovery day. Take a gentle yoga class or do some stretching to help your muscles recover.
Sunday:
- Long run day. Aim to run 18-22 km at a comfortable pace, or longer if you feel up to it.
- Finish with a 10-minute cool down walk.
Remember to stay hydrated and fuel your body with nutritious foods. Don’t forget to listen to your body and adjust the plan as needed to avoid injury or burnout. This is my week 3 of my Barcelona marathon training micro cycle!
