What’s your weekly training schedule look like?

[Running_Lifter86]

What’s the plan with tapering/recovering for the races?Iirc the old adage is for every km “raced” you need a day recovery.

My mate did the Melbourne marathon and even 10(ish) days later his warm-up pace spiked him into threshold heart rate lol.

I hadn't heard that one before, but when you think of it 42 days off after a marathon, seems excessive. It largely depends on the individual but anywhere from 1-2 weeks rest post event should be enough.

I've completed a few marathons and two ultra marathons. In 2024 i finished the 80km Bondi to Manly, and my legs felt good after 8-10 days, well enough to run but my heart rate would definitely elevate more easily but there was more upside to keep running and maintain fitness but your performance won't be as good.

 

[Running_Lifter86]

So I mentioned in the running thread that I'd had a disastrous half marathon attempt a couple of months ago, well I'm using that motivation to make 2026 the year I become a proper runner - culminating in my first marathon in October.

And I don't just want to survive it - I want to be primed. So as of 8 weeks ago I revamped my training schedule to really focus on my running. Signed up to the Runna app, increased my running to 4 days a week, and have been really diligent in my recovery sessions to make sure my 45yo body adapts to the increase in load.

Mon
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Tues
AM: Weights
PM: Easy run 1

Wed
AM: Weights
PM: Easy run 2

Thurs
PM: Workout run (hill repeats or tempo/threshold run)

Fri
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Sat
AM: Weights
PM: Runner specific yoga or pilates (25-30 mins), backwards treadmill jogging (5 mins)

Sun
AM: Weekly long run (or race day!)

This Sunday I have my first 'race day' (10.5km trail run event) since starting this program two months ago, so I'll get my first chance to see if it's paying off.

Solid plan, my advice on running particularly if you are new/getting back into it after a period of time off. Build volume slowly no more than 10-20% week on week increase.

Pending my weekly volume and what i am training for, 4-6 runs per week, 1 speed session, 1 long run, easy runs make up the rest of the week. Gym will be 4-5 days per week, hitting each body part once a week 8-12 sets by 5-15 reps.

I pair my leg day with speed session.