COACHES CORNER

 

 

 

Coach Melissa Lantz is a Road Runners Club of America (RRCA) certified coach out of Cambridge, MD. She is a part of Cambridge Multisports and currently leads their track workouts during the week. Melissa is an accomplished runner who has competed at the highest levels, including the Boston Marathon.

 

This 16 week plan is based on increasing mileage with long runs being on Saturdays. You will note that there are weeks that the mileage decreases, also known as Active Recovery. These "EASY" weeks are just as important as the "WORK" weeks.

 

Coach Melissa can be reached at melcoenen@gmail.com

FULL MARATHON

11

Week           Monday     Tuesday    Wednesday   Thursday      Friday      Saturday     Sunday    TOTAL

1

rest/

cross-train

3

10

4

2

rest/

cross-train

4

12

4

3

rest/

cross-train

5

14

4

4

rest/

cross-train

5

12

5

5

rest/

cross-train

5

15

5

6

rest/

cross-train

6

18

5

7

rest/

cross-train

5

16

4

8

rest/

cross-train

6

18

5

10

rest/

cross-train

7

5

9

rest/

cross-train

7

4

3

4

3

4

4

4

5

5

3

4

5

5

5

5

5

6

6

rest

rest

rest

rest

rest

rest

rest

rest

20

16

5

24

27

32

30

34

38

34

40

43

39

42

rest/

cross-train

7

5

6

7

rest

rest

rest

18

5

5

12

rest/

cross-train

7

5

7

rest

22

5

46

6

16

4

13

rest/

cross-train

5

6

rest

37

14

rest/

cross-train

5

4

5

rest

13

4

31

15

rest

5

3

5

rest

10

rest

23

16

rest

4

3

rest

2

RACE

 

9