Marathon Training in Hindi | Episode 1 conditioning

THIS IS THE FIRST EPISODE OF MARATHON TRAINING WHERE WE WILL COVER ABOUT THE CONDITIONING PHASE OF 4-6 WEEKS. How to condition the body for marathon training, when to start training for the marathon. How the world's top runners like Kenenisa Bekele, Eliud Kipchoge, Haile Gabrasalasse etc start training for the marathon after 26-30 years of age and only after competing for more than 10 years on the track events like 5km, 10km 1500m etc.
SAMPLE WEEKLY SCHEDULE DURING CONDITIONING PHASE
(increase or decrease the duration of workout as per your fitness levels. Most of the workouts and runs during conditioning phase are done at slow or medium intensity)
1st Week
Monday - 30 Minutes slow running, 4 strides, 5 min cool down running, core exercises
Tuesday - 20 Minute warm up running, strength training session 30 minutes, Cool down 10 minutes
Wednesday - 40 minutes long run, 4 strides, 5 minute cool down
Thursday - 30 Minutes slow running, 4 strides, 5 min cool down running, core exercises
Friday - 20 Minute warm up running, strength training session 30 minutes, Cool down 10 minutes
Saturday - 40 minutes long run, 4 strides, 5 minute cool down
SUNDAY - REST
ELITE AND ADVANCED LEVEL RUNNERS CAN ADD ONE EVENING EASY RUNNING SESSIONS & CORE WORKOUTS ON MONDAY, TUESDAY, THURSDAY AND FRIDAY EVENING
2ND Week
Monday - 40 Minutes slow running, 5 strides, 5 min cool down running, core exercises
Tuesday - 30 Minute warm up running, strength training session 30 minutes, Cool down 10 minutes
Wednesday - 50 minutes long run, 5 strides, 5 minute cool down
Thursday - 40 Minutes slow running, 5 strides, 5 min cool down running, core exercises
Friday - 30 Minute warm up running, strength training session 30 minutes, Cool down 10 minutes
Saturday - 60 minutes long run, 4 strides, 5 minute cool down
SUNDAY - REST
ELITE AND ADVANCED LEVEL RUNNERS CAN DO EVENING EASY RUNNING SESSIONS & CORE WORKOUTS ON MONDAY, TUESDAY, THURSDAY AND FRIDAY EVENING
3RD Week
Monday - 45 Minutes slow running, 5 strides, 5 min cool down running, core exercises
Tuesday - 30 Minute warm up running, strength training session 30 minutes, 5 STRIDES, Cool down 10 minutes
Wednesday - 60 minutes long run, 5 strides, 5 minute cool down
Thursday - 45 Minutes slow running, 5 strides, 5 min cool down running, core exercises
Friday - 30 Minute warm up running, strength training session 30 minutes, 6 STRIDES, Cool down 10 minutes
Saturday - 70 minutes long run, 4 strides, 5 minute cool down
SUNDAY - REST
ELITE AND ADVANCED LEVEL RUNNERS CAN DO EVENING EASY RUNNING SESSIONS & CORE WORKOUTS ON MONDAY, TUESDAY, THURSDAY AND FRIDAY EVENING
4TH Week
Monday - 50 Minutes slow running, 5 strides, 5 min cool down running, core exercises
Tuesday - 30 Minute warm up running, strength training session 30 minutes,6 STRIDES, Cool down 10 minutes
Wednesday - 75 minutes long run, 5 strides, 5 minute cool down
Thursday - 50 Minutes slow running, 5 strides, 5 min cool down running, core exercises
Friday - 30 Minute warm up running, strength training session 30 minutes, 6 STRIDES, Cool down 10 minutes
Saturday - 80 minutes long run, 4 strides, 5 minute cool down
SUNDAY - REST
ELITE AND ADVANCED LEVEL RUNNERS CAN DO EVENING EASY RUNNING SESSIONS & CORE WORKOUTS ON MONDAY, TUESDAY, THURSDAY AND FRIDAY EVENING