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Bailey Ness
👟 Training for a marathon (16 weeks)
Bailey Ness is a former D1 Track and Field athlete and avid marathoner. Use this plan to follow Bailey's 16-week marathon training schedule. Stay connected with Bailey on Instagram: https://www.instagram.com/baileynesss/
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👟 Register for your race
Congratulations on deciding to run a marathon! By now, you might have already chosen your marathon, but if you haven't we encourage you to do a quick Google search for marathons near you. https://link.joinarrange.com/trainingforamarathon_bailey_marathonguide
- 16 weeks, 6 days before
- 9:00 AM
👟 Make sure you have the right gear
Equipment in running?! We mean running shoes and clothing. Don't go for fashion. You won't care about your look on mile 10. Go back to your new home, the running store, and get fitted for running shoes that match your stride. If you haven't invested in running clothes before, pick up a few items. You want to race in what you train in. If there's no running store near you, Runners World breaks down what to look for and their recommendations, but going to get fit is really your best bet: https://link.joinarrange.com/marathontraining_howtobuyrunningshoes
- 16 weeks, 5 days before
- 9:00 AM
👟 Get your training plan in order
Use your first rest day to get your training plan in order. Decide whether you'll be running in the morning or at night and block off those times with our reminders. Map out a few different routes that are easy to access so you can get used to different distances. Decide how you'll be monitoring your mileage and distance, either through an app, wearable device or google maps.
- 16 weeks, 4 days before
- 9:00 AM
👟 3-4 mi run
First run day! Running to music or podcasts can help keep your tempo consistent. Pro tip! Set podcasts to 1.5/2x speed to improve the tempo. Spotify has a large library of tempo-based running playlists: https://link.joinarrange.com/marathontraining_runningplaylist
- 16 weeks, 3 days before
- 9:00 AM
👟 4-5 mi run
Run day 2! Maybe you're feeling great or you've never been sorer. Either way, a few stretches before and after running can keep your body injury free. Here is a quick warm up/cool down video from The Running Channel: https://link.joinarrange.com/marathontraining_prepostrunningstretches
- 16 weeks, 2 days before
- 9:00 AM
👟 Rest day
Yay! Your first rest day. Make sure on all of your rest days, you are using the extra time to foam roll, take an ice bath, get a message, etc. We encourage you to not look like at rest days as not doing anything, but rather, recovering.
- 16 weeks, 1 day before
- 9:00 AM
👟 5-6 mi run
First big run! If you find your keys and cell phone is jiggling by mile 5, you might want to invest in a running belt. Here are some favorites: https://link.joinarrange.com/marathontraining_bestrunningbelts
- 16 weeks before
- 9:00 AM
👟 5 mi run
Don't forget to log your miles.
- 15 weeks, 6 days before
- 9:00 AM
👟 Rest day
Don't forget to log your miles.
- 15 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
Crosstraining is a big part of marathon training, and it's any form of aerobic exercise that allows you to use slightly different muscles while resting (usually) after your long run. The best cross-training exercises are swimming, cycling or even walking. You don’t need to cross-train the same each weekend and can combine different exercises into one session. Here are some fun cross-training exercise ideas: https://link.joinarrange.com/marathontraining_crosstrainingideas
- 15 weeks, 4 days before
- 9:00 AM
👟 10-12 mi run
Big run today! Make sure you eat something that will help you finish. Here are a few recommendations from Run fast, Eat slow: https://link.joinarrange.com/marathontraining_runnersbreakfast
- 15 weeks, 3 days before
- 9:00 AM
👟 6 mi run
Make sure you take this run really slow. After your first longer run, you're going to want to use this easy run as a way to get out the lactic acid. Don't forget to log your miles.
- 15 weeks, 2 days before
- 9:00 AM
👟 4-5 mi run
Don't forget to log your miles.
- 15 weeks, 1 day before
- 9:00 AM
👟 6 mi run
Don't forget to log your miles.
- 15 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day! Try an ice bath to improve recovery https://link.joinarrange.com/marathontraining_icebathrecovery
- 14 weeks, 6 days before
- 9:00 AM
👟 7 mi run
Don't forget to log your miles.
- 14 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
If you decide to crosstrain today, here are some great alternatives to running– https://link.joinarrange.com/marathontraining_crosstrainingexercises
- 14 weeks, 4 days before
- 9:00 AM
👟 12-14 mi run
Big run today! Make sure you eat something that will help you finish. Here are a few recommendations from Run fast, Eat slow: https://link.joinarrange.com/marathontraining_runnersbreakfast
- 14 weeks, 3 days before
- 9:00 AM
👟 6 mi run
Don't forget to log your miles.
- 14 weeks, 2 days before
- 9:00 AM
👟 4-5 mi run
4-5 miles today! If you're getting tired of your Spotify playlist, try a podcast. We love the short story format of The Moth https://link.joinarrange.com/marathontraining_runningpodcast
- 14 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
2 mile tempo @ Race Pace. Just one day before your rest day. Work hard today and relax tomorrow.
- 14 weeks before
- 9:00 AM
👟 Rest day
Rest day! Enjoy your day off.
- 13 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
Run by feel today. Start jogging and decide a mile or two in how far you will go.
- 13 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
Last easy run of the week before the long run. Make sure you have your gels, water, gatorade, etc for tomorrow's long run.
- 13 weeks, 4 days before
- 9:00 AM
👟 13 mi run
13 miles today! Make sure you start fueling on these long runs. Taking gels/chew/gus and water at miles 3,6,9, and 12.
- 13 weeks, 3 days before
- 9:00 AM
👟 6 mi run
Don't forget to log your miles.
- 13 weeks, 2 days before
- 9:00 AM
👟 4-5 mi run
Don't forget to log your miles.
- 13 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
3 mile tempo @ Race Pace
- 13 weeks before
- 9:00 AM
👟 Rest day
Rest day! Make a delicious and healthy dinner that packed with protein. Here are a few recipes: https://link.joinarrange.com/marathontraining_runnersdinnerideas
- 12 weeks, 6 days before
- 9:00 AM
👟 5-6 mi run
5-6 miles today!
- 12 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
4-6 miles or crosstrain today!
- 12 weeks, 4 days before
- 9:00 AM
👟 14 mi run
14 miles today!
- 12 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 12 weeks, 2 days before
- 9:00 AM
👟 4-5 mi run
4-5 miles today!
- 12 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
4 mile tempo @ Race Pace
- 12 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day. Don't forget to foam roll!
- 11 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 11 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
4-6 miles or crosstrain today!
- 11 weeks, 4 days before
- 9:00 AM
👟 15 mi run
15 mile today. Get after it!
- 11 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today! Do you need a new playlist? Make new playlist every few weeks, so you're getting pumped up every time you run.
- 11 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 mile run today!
- 11 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
3 min on 3 min off x5 @ 10 sec faster than Race Pace
- 11 weeks before
- 9:00 AM
👟 Rest day
Rest day!
- 10 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 mile run today!
- 10 weeks, 6 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
4-6 miles or crosstrain today!
- 10 weeks, 4 days before
- 9:00 AM
👟 16 mi run
16 miles today! On these long runs, try and give yourself a motivating mantra and say it to yourself throughout the run. Something as simple as "you're stronger than you think!"
- 10 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 super easy miles today! Shakeout those 16 miles.
- 10 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 10 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
1 min hill x 10 w/ jog down
- 10 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day! Try an ice bath to improve recovery https://link.joinarrange.com/marathontraining_icebathrecovery
- 9 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 9 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
Crosstraining today! https://link.joinarrange.com/marathontraining_crosstrainingexercises
- 9 weeks, 4 days before
- 9:00 AM
👟 16-18 mi run
16-18 miles today! You've got this!
- 9 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 9 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 9 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
ladder - 5,4,3,2,1 min @ 10 sec faster than Race Pace
- 9 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day before your big run tomorrow. Want to veg out on Netflix? Here is a list of the best running movies: https://link.joinarrange.com/marathontraining_bestrunningmovies
- 8 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 8 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
Use today to really listen to your body.
- 8 weeks, 4 days before
- 9:00 AM
👟 20 mi run
20 miles today! Don't let this big number scare you, you're ready to hit it.
- 8 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 8 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 8 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
6 mile tempo @ Race Pace
- 8 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day!
- 7 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 7 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
4-6 miles or crosstrain!
- 7 weeks, 4 days before
- 9:00 AM
👟 16 mi run
16 miles today! Your fitness is building!
- 7 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 7 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 7 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
ladder - 5,4,3,2,1 min @ 15 sec faster than Race Pace
- 7 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day!
- 6 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 6 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
Crosstraining today! https://link.joinarrange.com/marathontraining_crosstrainingexercises
- 6 weeks, 4 days before
- 9:00 AM
👟 18 mi run
18 miles today! Keep practicing your fueling. You want to make sure you're replenishing your electrolytes as much as you can!
- 6 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 6 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 6 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
4-6 miles today!
- 6 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day!
- 5 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 5 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
Crosstraining today! https://link.joinarrange.com/marathontraining_crosstrainingexercises
- 5 weeks, 4 days before
- 9:00 AM
👟 18-20 mi run
18-20 miles today! It's perfectly fine to decide how far you're going to run when you've already hit 17 miles. Give yourself time to see how you're feeling.
- 5 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 5 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 5 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
3 min on 3 min off x5 @ 10 sec faster than Race Pace
- 5 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day!
- 4 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 4 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
4-6 miles or crosstrain today!
- 4 weeks, 4 days before
- 9:00 AM
👟 18 mi run
Easy 18 miles today!
- 4 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 4 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 4 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
1 mile on 1 mile off x3 @ Race Pace
- 4 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day!
- 3 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 3 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
If you decide to crosstrain today, try yoga with Adriene. She has great runner-focused yoga videos on YouTube. https://link.joinarrange.com/trainingforamarathon_bailey_runnersyoga
- 3 weeks, 4 days before
- 9:00 AM
👟 18-22 mi run
Today is your longest run, aside from the race. Keep track of your mileage so you can anticipate your pace for the big day.
- 3 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 3 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 3 weeks, 1 day before
- 9:00 AM
👟 6 mi run - workout
1 min hill x 10 w/ jog down
- 3 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day!
- 2 weeks, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles easy today!
- 2 weeks, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
If you're tired, choose to crosstrain. Now that you are 2 weeks out from the marathon, you cannot get any fitter, you just need to maintain fitness.
- 2 weeks, 4 days before
- 9:00 AM
👟 14-16 mi run
last 30 min of long run at marathon pace
- 2 weeks, 3 days before
- 9:00 AM
👟 6 mi run
6 miles today!
- 2 weeks, 2 days before
- 9:00 AM
👟 4-6 mi run
4-6 miles today!
- 2 weeks, 1 day before
- 9:00 AM
👟 6 mi run
6 miles today! Race day is quickly approaching.
- 2 weeks before
- 9:00 AM
👟 Rest day
Enjoy your rest day!
- 1 week, 6 days before
- 9:00 AM
👟 3-7 mi run
3-7 miles today!
- 1 week, 5 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
4-6 miles or crosstrain today!
- 1 week, 4 days before
- 9:00 AM
👟 8-12 mi run
Take it nice and slow today!
- 1 week, 3 days before
- 9:00 AM
👟 4-6 mi run or crosstrain
If you do one thing this week, it should be prioritize hydration.
- 1 week, 2 days before
- 9:00 AM
👟 4-6 mi run
1-2 miles at marathon pace
- 1 week, 1 day before
- 9:00 AM
👟 6 mi run
6 miles today!
- 1 week before
- 9:00 AM
👟 5-6 mi run
5-6 miles today!
- 6 days before
- 9:00 AM
👟 Rest day
Rest day! Try and stay off your feet as much as you can over the next couple of days. You want to make sure you're as fresh as can be for race day.
- 5 days before
- 9:00 AM
👟 4-5 mi run
Take it nice and slow today!
- 4 days before
- 9:00 AM
👟 3 mi run
Shakeout those pre race jitters with an easy 3 miles. Feel free to add in a few pickups after your run to get your legs in race mode.
- 3 days before
- 9:00 AM
👟 Prepare for the race day
For the next two days, focus on preparing for the race. Make sure you've picked up your race packet and you've decided where you'll park or be dropped off. Pick a place to meet your family or friends after the race. Decide what outfit you'll be wearing and make sure your bag is packed with extra snacks, water, and layers. Here are the best snacks for runners.
- 2 days before
- 9:00 AM
👟 Race day!
It's race day! You've trained hard and are prepared. Enjoy the run and celebrate big after!
- 0 days before
- 12:00 AM
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