Marathon Workout Generator Plan

Duration: 26 Weeks
Age: 52
Current Fitness Level: Out of shape
Work Schedule: 24-hour shifts 1-2 times a week
Goals: Weight loss, fat burning, injury prevention

Weekly Training Schedule:

Weeks 1-4: Base Building Phase

• Monday: Rest or light cross-training (30 min, low impact)
• Tuesday: Walk/Jog (20-30 min, alternating 1 min jog with 4 min walk)
• Wednesday: Rest
• Thursday: Walk/Jog (30 min, alternating 2 min jog with 3 min walk)
• Friday: Rest or light cross-training (30 min, low impact)
• Saturday: Long walk (60 min, brisk pace)
• Sunday: Rest

Weeks 5-10: Endurance and Strength Phase

• Monday: Rest or light cross-training (30-45 min, low impact)
• Tuesday: Jog (30 min, easy pace)
• Wednesday: Strength training (30 min, focus on core and legs)
• Thursday: Jog (40 min, easy pace)
• Friday: Rest
• Saturday: Long walk/jog (90 min, easy pace)
• Sunday: Rest

Weeks 11-18: Building Mileage Phase

• Monday: Rest or light cross-training (45 min, low impact)
• Tuesday: Jog (40 min, easy pace)
• Wednesday: Strength training (30 min)
• Thursday: Jog (60 min, easy pace)
• Friday: Rest
• Saturday: Long run (up to 2 hours, easy pace)
• Sunday: Rest

Weeks 19-24: Peak Training Phase

• Monday: Rest or light cross-training (45-60 min)
• Tuesday: Jog (60 min, moderate pace)
• Wednesday: Strength training (30 min)
• Thursday: Jog (75 min, moderate pace)
• Friday: Rest
• Saturday: Long run (up to 2.5 hours, easy pace)
• Sunday: Rest

Weeks 25-26: Tapering Phase

• Monday: Rest or light cross-training (30 min)
• Tuesday: Jog (30 min, easy pace)
• Wednesday: Rest
• Thursday: Jog (20 min, easy pace)
• Friday: Rest
• Saturday: Short jog (15-20 min, easy pace)
• Sunday: Race Day!

Additional Recommendations:

• Focus on a balanced diet rich in whole foods to support weight loss.
• Stay hydrated and consider incorporating stretching or yoga to enhance flexibility and prevent injuries.
• Listen to your body and adjust the plan as needed to avoid overexertion.

This plan is designed to gradually build your fitness while prioritizing safety and weight loss.