Training Plan For Quarter Marathon. Having three distances hopefully appeals to a larger population and lets more people participate. This plan calls for 4 runs or walks each week along with one cross training day.

If running on active recovery day, make sure the pace is very relaxed. If possible, it is best to begin and end each training session with some stretching. Plan on training for at least 12 weeks before the marathon so you can comfortably run and complete the programmed workouts.

Training Plan For Quarter Triathlon. For sprint triathlon, stick with the first section. They designate monday as a rest day;

You really need the three swims and runs per week to progress. As an example, the beginner sprint tri plan available on active trainer will help you go from a fitness level of zero to the following advanced workouts after just seven weeks of training: 2 run, 2 swim, 2 bike.