Training Schedule « Aspire Urgent Care and Family Medicine

Training Schedule

The following is one recommended schedule in preparing for a marathon. There are many other programs available and not all follow this program specifically. We chose this 30 week program to allow for athletes (that’s you) of all levels to join us.

Our Saturday runs are noted on this schedule. Again, you can find out the time and location of our Saturday runs under our weekly Twitter post on the home page.

Keep in mind that many who show up for our Saturday runs stray for the scheduled distance. You are free to do more or less! Just come to encourage and be encouraged.

As our distances increase water and Gatorade will be provided at appropriate points along the course… FREE. Other “fuels” will be available for discount purchase.

Novice Supreme Training
Week	Week of	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	2-May	Rest	1.5 m run	3.0m run	1.5 m run	Rest	3 m run	35 min walk
2	9-May	Rest	1.5m run	3 m run	1.5 m run	Rest	3 m run	40 min walk
3	16-May	Rest	2 m run	3 m run	1.5 m run	Rest	3.5 m run	30 min walk
4	23-May	Rest	2 m run	3 m run	2 m run	Rest	4 m run	45 min walk
5	30-May	Rest	2 m run	3 m run	2 m run	Rest	4.5	50 min walk
6	6-Jun	Rest	2 m run	3 m run	2 m run	Rest	5 m run	30 min walk
7	13-Jun	Rest	2 m run	3 m run	2.5 m run	Rest	3 m run	55 min walk
8	20-Jun	Rest	2 m run	3 m run	2.5 m run	Rest	5.5m run	30 min walk
9	27-Jun	Rest	3 m run	3 m run	3 m run	Rest	3 m run	60 min walk
10	4-Jul	Rest	3 m run	3 m run	3 m run	Rest	6 m run	30 min walk
11	11-Jul	Rest	3 m run	3 m run	3 m run	Rest	6 m run	Cross
12	18-Jul	Rest	3 m run	3 m run	3 m run	Rest	7 m run	Cross
13	25-Jul	Rest	3 m run	4 m run	3 m run	Rest	5 m run	Cross
14	1-Aug	Rest	3 m run	4 m run	3 m run	Rest	9 m run	Cross
15	8-Aug	Rest	3 m run	5 m run	3 m run	Rest	10 m run	Cross
16	15-Aug	Rest	3 m run	5 m run	3 m run	Rest	7 m run	Cross
17	22-Aug	Rest	3 m run	6 m run	3 m run	Rest	12 m run	Cross
18	29-Aug	Rest	3 m run	6 m run	3 m run	Rest	13 m run	Cross
19	5-Sep	Rest	3 m run	7 m run	4 m run	Rest	10 m run	Cross
20	12-Sep	Rest	3 m run	7 m run	4 m run	Rest	15 m run	Cross
21	19-Sep	Rest	4 m run	8 m run	4 m run	Rest	16 m run	Cross
22	26-Sep	Rest	4 m run	8 m run	5 m run	Rest	12 m run	Cross
23	3-Oct	Rest	4 m run	9 m run	5 m run	Rest	18 m run	Cross
24	10-Oct	Rest	5 m run	9 m run	5 m run	Rest	14 m run	Cross
25	17-Oct	Rest	5 m run	10 m run	5 m run	Rest	20 m run	Cross
26	24-Oct	Rest	5 m run	8 m run	4 m run	Rest	12 m run	Cross
27	31-Oct	Rest	4 m run	6 m run	3 m run	Rest	8 m run	Cross
28	7-Nov	Rest	3 m run	4 m run	2 m run	Rest	Rest	Marathon

Team Aspire-Week 5

Training Schedule