MAINTENANCE SCHEDULE

I am often ask about a maintenance schedule to stay "marathon ready" in between marathons. My favorite plan is a three week rotation that has a combination of easy, medium, and harder training weeks. It maintains enough mileage to do a half marathon on the spur of the moment, and is also a good jumping off point for the next marathon. (You can easily add enough mileage in a short period of time to prepare for a marathon.)

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 OFF / Easy Crosstraining or Yoga 4 miles intervals & strength training 4 miles 4 miles tempo & strength training OFF / Easy Crosstraining or Yoga 5k race or fast training walk 9 miles
2 OFF / Easy Crosstraining or Yoga 4 miles intervals & strength training 6 miles 4 miles tempo & strength training OFF / Easy Crosstraining or Yoga 5k race or fast training walk 12 miles
3 OFF / Easy Crosstraining or Yoga 4 miles intervals & strength training 8 miles 4 miles tempo & strength training OFF / Easy Crosstraining or Yoga 5k race or fast training walk 15 miles