Week of Workouts

Last week’s training routine was a solid blend of running and strength workouts that helped me balance endurance and muscle conditioning effectively. Starting on Monday, I logged a 5-mile easy run at a comfortable pace, which helped me loosen up after the weekend. It’s crucial to have those easy runs to prevent overtraining and to keep your legs fresh for the harder sessions. Tuesday was dedicated to full-body strength training split into upper and lower body parts. Strength workouts like these are often overlooked in marathon training but they play a vital role in injury prevention and improving running economy. I focused on controlled movements and moderate weights to build muscular endurance without adding bulk, which is critical for long-distance runners. Midweek, I tackled 4.5 miles of 'over and unders' — a workout alternating faster and slower paces over 1km intervals. This helped build my aerobic capacity and pace control, a necessary skill to sustain marathon speed over long distances. Completing the week, I did a shorter 3-mile run to recover from the faster workouts but still keep the legs moving. Keeping variety in running workouts keeps motivation high and trains different physiological systems. Logging a total of 13.73 miles and incorporating strength training made my training week balanced and effective. For fellow runners and marathon trainees, I recommend paying attention to both running volume and strength work to enhance performance and reduce injury risk. Apps like Strava have been invaluable for tracking distance, pace, heart rate, and calories burned, providing useful feedback to adjust training as needed. Consistency is key in any training plan, and mixing easy runs, speed work, and strength sessions can keep progress steady and enjoyable. Stay hydrated, listen to your body, and gradually build mileage for the best marathon results!