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This program assumes you have a goal of just completing the marathon, whether that is walking or running or a combination of the two. Majority of the training is based on the number of minutes, not miles. Control your effort in a way to be able to complete each workout as prescribed. No days are indicated for each individual workout, that is meant as a way for you to structure the week around your personal schedule The only advice in this area would be to make sure the longest run and the speed session each week are separated by at least two days.
Program provided by Dr. Ben Gall. Coach Gall has over 20 years of experience as a USATF Level 2 certified coach who provides more personalized one on one coaching if desired. He can be reached at firstname.lastname@example.org
Week 1: 4 training days
Week 2: 4 training days (repeat of week 1)
Week 3: 5 training days
Week 4: 5 training days
Week 5: 5 training days
Week 6: 4 training days
Week 7: 5 training days
Week 8: 5 training days (Hardest Week)
Week 9: 5 training days
Week 10: 5 training days
Week 11: 4 training days
Week 12: 3 training days
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