Training for marathon in 4 hours and 15 minutes
Spanish version.
This is a soft training, without pretensions of time, rather a training to "finish" the marathon, and doing so in a time of around of 4 hours and 15 minutes, depending on how you have taken the training.
For more details on marathon visit our article "Your first marathon", and for explanation of the types of racings and series, see "Explanation of series and types of racings".
| |
1ª WEEK |
2ª WEEK |
3ª WEEK |
4ª WEEK |
5ª WEEK |
6ª WEEK |
| Monday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
| Tuesday |
5 km |
5 km |
5 km |
5 km |
5 km |
5 km |
| Wednesday |
5 km |
5 km |
6,5 km |
6,5 km |
8 km |
8 km |
| Thursday |
5 km |
5 km |
5 km |
5 km |
5 km |
5 km |
| Friday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
| Saturday |
10 km |
11 km |
8 km |
14,5 km |
16 km |
11 km |
| Sunday |
other sport |
other sport |
other sport |
other sport |
other sport |
other sport |
| TOTAL |
25 km |
26 km |
24,5 km |
31 km |
34 km |
29 km |
| |
7ª WEEK |
8ª WEEK |
9ª WEEK |
10ª WEEK |
11ª WEEK |
12ª WEEK |
| Monday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
| Tuesday |
5 km |
5 km |
5 km |
5 km |
5 km |
6,5 km |
| Wednesday |
10 km |
10 km |
11 km |
11 km |
13 km |
13 km |
| Thursday |
5 km |
5 km |
6,5 km |
6,5 km |
6,5 km |
8 km |
| Friday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
| Saturday |
19 km |
21 km |
16 km |
24 km |
25,5 km |
19 km |
| Sunday |
other sport |
other sport |
other sport |
other sport |
other sport |
other sport |
| TOTAL |
39 km |
41 km |
38,5km |
46,5 km |
50 km |
46,5 km |
| |
13ª WEEK |
14ª WEEK |
15ª WEEK |
16ª WEEK |
17ª WEEK |
18ª WEEK |
| Monday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
| Tuesday |
6,5 km |
8 km |
8 km |
8 km |
6,5 km |
5 km |
| Wednesday |
14,5 km |
14,5 km |
16 km |
13 km |
10 km |
6,5 km |
| Thursday |
8 km |
8 km |
8 km |
6,5 km |
5 km |
3 km |
| Friday |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
| Saturday |
29 km |
22,5 km |
16 km |
32 km |
13 km |
Rest |
| Sunday |
other sport |
other sport |
other sport |
other sport |
other sport |
Maratón |
| TOTAL |
58 km |
53 km |
48 km |
59,5 km |
34,5 km |
56,6 km |
