1. 26.2 with Donna Marathon Training Plan **We are not certified trainers and are not responsible for any injury that may occur if you follow this plan**

2. Introduction Personal Goal Based Fitness We believe that setting your own goals, following a plan, and ultimately achieving your goals is the key to lasting healthy habits Your personal goals: Finish a full Marathon after a shorter and aggressive training plan 26.2 with Donna February 14 th, 2016 Registration $125

3. Cross Training Cross training with various weight exercises will help with: Burning fat Speed Flexibility Muscle Stamina Mondays- Rest Tuesdays- Chest, Triceps and Legs Wednesdays- Maintenance Cardio Thursdays- Back, Biceps and Core Fridays- Maintenance Cardio Saturdays- Shoulders and Core Sundays- Long run

4. Maintenance Cardio Keeps your body (and mind) in a routine of running Continuously builds muscle endurance 2 times during the week 30 to 45 minutes We recommend finding a safe route outdoors to run If you prefer treadmill- run on a slight incline (level 1 or 2) Run at a comfortable pace (There’s no rush!) We recommend the talking test: if you can hold a conversation while running (and not gasping for air between words)- you are at a comfortable pace As you get more comfortable and used to running in a routine- you will be able to pick up the pace gradually. But remember, there’s still no rush! The ultimate goal is to finish 26.2 miles strong and comfortably

5. Long Runs Designed to get you ready for race day Will always fall on Sunday As race day is on Sunday Run at a comfortable pace There’s still no rush! The longer the distance the more conditioning you are doing for overall endurance This includes mental and muscle endurance Treat all long runs like its “Race day” Wear similar clothes you will wear during the race Run at a similar time of day (early morning) You do not want to do anything “out of the norm” on actual race day

6. Wednesday December 23 Friday December 25 Sunday December 27 30-45 min 5 miles Wednesday January 6 Friday January 8 Sunday January 10 30-45 min 15 miles Wednesday January 20 Friday January 22 Sunday January 24 30-45 min 21 miles Wednesday February 3 Friday February 5 Sunday February 7 30-45 min 5 miles Wednesday December 30 Friday January 1 Sunday January 3 30-45 min 10 miles Wednesday January 13 Friday January 15 Sunday January 17 30-45 min 18 miles Wednesday January 27 Friday January 29 Sunday January 31 30-45 min 24 miles Wednesday February 10 Friday February 12 Sunday February 14 30-45 min 26.2 (Race)