First Week Of Marathon Training: Week 1 of 29

How should the first week of marathon training look?

In my mind the first week shouldn’t be anything spectacular. This is not the time to really push your limits.

Pushing your limits comes later.

Instead this is the time to:

  • set your habits
  • test the format of your training
  • setup your base fitness

Here is my training log for the first week of the Marathon Project 2021:

Workouts: 22/3/2021 – 28/3/2021

Monday, March 22, 2021

LONG 2:00
20.07 km ~ 2:02:59 (6:07 min/km)
Post Workout Notes:
Felt ok, good to be back after 5 days off sick.
Decoupling from approx 1:45.

Tuesday, March 23, 2021

Strength Training
Squat 58: 6
SL Calf Raise 48: 10
Pull – 8
Press 28: 7
Core ab wheel standing: 6

6.9 km ~ 53:48 (7:47 min/km)

Wednesday, March 24, 2021

4 km ~ 26:36 (6:39 min/km)
Post Workout Notes:
with CC

Thursday, March 25, 2021

6.08 km ~ 46:08 (7:35 min/km)
Post Workout Notes:
with CC

Friday, March 26, 2021

Run – Hills

Hill Strength Circuit

100m run
10 Squat jumps
100m run
20m skipping
100m run
20m heels to butt
100m run
20m side split squats
100m run
30 hops, locked knees ea leg
Fast run remainder distance…. jog back down

Total 3-6 reps

Completed: 8.15 km ~ 57:19 (7:01 min/km)

Post Workout Notes:
Feels a mixture of harder and easier than my normal hill reps. Moments of intensity that get relief at a local muscular level due to changing modes. Centrally working very hard

Saturday, March 27, 2021

RunMid-Long 1:30

Planned: 1:30:00 Z2

Completed: 15.48 km ~ 1:30:51 (5:52 min/km)

Post Workout Notes:
A few random sore spots from yesterday’s hill circuits, needed more concentration to keep intensity discipline. Lost some concentration late in run and dropped pace a lot. Should’ve been a negative split but wasn’t

Strength Training

not completed

Sunday, March 28, 2021

Rest Day


Completed Run: 60.69 km ~ 6:37:44


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