Click here to download Tel Aviv Marathon Training Plan Excel Spreadsheet
Days of suggested running can be modified however on must be sure that they observe the rest days as your body needs to rest to build/repair muscles plus relieve the body from continuous impact which could lead to injuries.
Days suggested assume a Friday weekend rest day from the work week. If weekends are Saturday and Sunday, then suggested workout days are as of follows: Wed – Speed Workout, Friday AM – Tempo/Race Pace, Sunday – Long Run, Monday PM – Recovery Run
Cross Training – Non Impact cross training on Rest Days can be considered depending on level of fitness – such as Bicycling/Spinning and Swimming. Two-Three days of Weight lifting recommended of free weight bicep and tricep rotations (description in Weight lifting section)
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Cross Training – Two-Three days of Weight lifting recommended just on Rest Days of free weight bicep and tricep rotations (description in Weight lifting section)
See section on Marathon/Half Marathon – Workouts for description of Speed, Tempo, Race Pace and Long Runs/
