Train For Your Marathon Week 3
'“Good things come slow, especially in distance running.” - Bill Dellinger
“Your Journey to Marathon Glory: Week 3 – Building Strength and Momentum”
You’ve made it to Week 3, and look at you—you’re already building something incredible! The marathon may still be months away, but the journey you’re on is what truly matters. Whether you’re starting from scratch or fine-tuning your skills as a seasoned runner, this week is about taking it up a notch while staying smart about injury prevention.
Remember, every single step you take is bringing you closer to that starting line—and eventually, the finish line. Let’s make Week 3 count!
For the Beginner: A Little More Run, A Lot More Confidence
Congratulations on making it to Week 3! Your body is adapting, your confidence is growing, and guess what? You’re officially a runner now. This week, we’re adding a little more running to your routine, but don’t worry—it’s all about gradual progress.
Goals for Week 3
1. Increase Running Time: Let’s start stretching those jogging intervals just a little longer.
2. Stay Consistent: Stick to your schedule, even if some days feel tough.
3. Focus on Form: Keep your shoulders relaxed, your arms swinging naturally, and your strides short and light.
Week 3 Plan for Beginners
• Monday: Rest or light yoga. Rest is training, too!
• Tuesday: Walk 12 minutes, jog 2 minutes, walk 12 minutes. Relax and enjoy it.
• Wednesday: Rest or gentle stretching for 10-15 minutes.
• Thursday: Walk 10 minutes, jog 3 minutes, walk 12 minutes. You’re building stamina.
• Friday: Rest or an easy 15-minute stroll.
• Saturday: Walk 15 minutes, jog 4 minutes, walk 15 minutes. You’re stronger than last week—feel it!
• Sunday: Recovery day with a longer stretching session or a gentle yoga routine.
Nutrition Tips for Beginners
• Pre-Run Fuel: A banana or a small handful of nuts works great for energy.
• Stay Hydrated: Aim to drink water consistently throughout the day, not just during training.
• Post-Run Recovery: Pair a protein source (like boiled eggs or a protein shake) with some carbs to help your muscles recover.
Beginner Mantra for Week 3:
“Each run is a victory. I am becoming the person I’ve always wanted to be.”
For the Experienced Runner: Laying the Groundwork for Speed
Welcome back, marathoner-in-the-making. Week 3 is about steady progression. We’re laying the groundwork for faster times with strategic runs and smart recovery. The goal this week? Start building strength and speed while maintaining that all-important balance between training and rest.
Goals for Week 3
1. Focus on Cadence: Aim for a stride rate of 170-180 steps per minute to improve efficiency.
2. Introduce Hills: Start adding slight inclines to build strength and endurance.
3. Fine-Tune Nutrition: Begin experimenting with mid-run fuel during longer sessions.
Week 3 Plan for Experienced Runners
• Monday: Easy 3-4 miles. Focus on keeping your effort light and steady.
• Tuesday: Hill intervals: Warm up for 1 mile, then find a moderate incline. Run uphill for 45 seconds at a hard effort, jog back down, and repeat 6 times. Cool down with 1 mile of easy running.
• Wednesday: Rest or cross-train (e.g., swimming or cycling).
• Thursday: Tempo run: Warm up for 1 mile, then run 2-3 miles at tempo pace (a comfortably hard effort), and cool down with 1 mile.
• Friday: Recovery run. Jog 3 miles at an easy pace. Keep it relaxed.
• Saturday: Long run: 7-8 miles at a conversational pace. If you can, try to include a few rolling hills.
• Sunday: Rest or active recovery with foam rolling or yoga.
Nutrition Tips for Experienced Runners
• Pre-Run: Eat a small, carb-rich snack about 1 hour before your run.
• During Long Runs: Practice using energy gels, chews, or electrolyte drinks. Try consuming one every 45 minutes to see what works for your stomach.
• Post-Run: Replenish with a mix of protein and carbs (e.g., chicken and rice or a smoothie with protein powder and fruit).
Advanced Mantra for Week 3:
“Every hill I climb, every step I take, I’m getting stronger, faster, and closer to my goal.”
Stretching Routine for Everyone
No matter your level, stretching is your secret weapon against injury. Here’s your Week 3 routine:
1. Runner’s Lunge: Step one foot forward into a lunge and hold for 20 seconds per leg. Great for hip flexors.
2. Standing Quad Stretch: Pull your ankle toward your glutes and hold for 20 seconds on each side.
3. Hamstring Stretch: Sit on the ground with one leg extended and reach for your toes. Hold for 20 seconds per leg.
4. Calf Stretch: Press your hands against a wall and step one foot back, keeping the heel down. Hold for 20 seconds per leg.
5. Cat-Cow Stretch: On all fours, alternate between arching your back (cow) and rounding it (cat). Repeat 5-8 times for a great spine stretch.
Looking Ahead
By the end of Week 3, you’ll feel stronger, more capable, and ready for what’s to come. For beginners, next week we’ll increase those running intervals a bit more, bringing you closer to your first full mile of jogging. For experienced runners, we’ll continue building endurance and strength while introducing more race-focused techniques.
Remember, the marathon isn’t just about the finish line. It’s about every step you take on the way there. Celebrate the progress you’ve made so far, and let’s keep going together.
This is your year, your race, your moment. Let’s make it unforgettable.