Preparing for a full marathon is a significant challenge, but it becomes even more demanding when you want to include weight lifting and swimming in your fitness routine. This 12-week workout plan is designed to help you strike a balance between marathon training, building strength, and enhancing cardiovascular fitness through swimming.
Before starting any new exercise regimen, especially one that involves running, weight lifting, and swimming, consult with a healthcare professional to ensure it aligns with your fitness level and any pre-existing health conditions.
Weekly Schedule:
Weeks 1-4: Base Building
Monday: Strength training (weight lifting) - Full-body workout (45-60 minutes) Tuesday: Easy run or cross-training (swimming) - 30-45 minutes Wednesday: Strength training (weight lifting) - Full-body workout (45-60 minutes) Thursday: Rest day or light stretching
/yoga Friday: Short run (45-60 minutes) Saturday: Long run (90-120 minutes) at an easy pace Sunday: Rest day or light stretching/yoga
Weeks 5-8: Increasing Intensity
Monday: Strength training (weight lifting) - Focus on lower body (45-60 minutes) Tuesday: Intervals or hill repeats running (45-60 minutes) Wednesday: Strength training (weight lifting) - Focus on upper body (45-60 minutes) Thursday: Rest day or light stretching/yoga Friday: Short run (45-60 minutes) Saturday: Long run (120-150 minutes) with the last 15 minutes at a faster pace Sunday: Rest day or light stretching/yoga
Weeks 9-12: Tapering and Race Prep
Monday: Strength training (weight lifting) - Full-body workout (45-60 minutes) Tuesday: Easy run (45-60 minutes) with a fe
w short bursts of speed Wednesday: Strength training (weight lifting) - Full-body workout (45-60 minutes) Thursday: Rest day or light stretching/yoga Friday: Short run (30-45 minutes) Saturday: Easy run (60-90 minutes) Sunday: Rest day or light stretching/yoga
Training Notes:
Strength Training (Weight Lifting): Focus on compound exercises that target multiple muscle groups. Gradually increase weight and intensity as you progress.
Swimming: Mix different strokes and intensities to enhance cardiovascular fitness and overall body strength.
Rest Days: Ensure you get enough rest for recovery. Listen to your body and adjust your training if you're feeling fatigued.
Nutrition and Hydration: Proper nutrition and hydration are vital for supporting your training and overall health.
Warm-Up and Stretching: Incorporate dynamic warm-ups before workouts and static stretching or yoga for flexibility and injury prevention.
Tapering: Reduce the intensity and volume of workouts during the last 2-3 weeks to optimize recovery leading up to the race.
This balanced 12-week workout plan will help you prepare for your
marathon while building strength and endurance through weight lifting and swimming. Always remember to prioritize proper form, nutrition, and recovery for optimal results.
As you embark on this fitness journey, stay motivated and enjoy the progress you make in both your running and strength training. Remember, consistency and balance are key to achieving your goals and maintaining overall well-being.
Good luck with your full marathon training!
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