Training Plan for Satara Hill Marathon (21km)

satara hill marathon

Satara Hill Marathon poses a unique challenge to runners. The scenic but daunting hill run can disrupt leaves one unsure of how to prepare for it. Many first-timers are confused about how to prepare for the event.

Here’s a comprehensive 16-week plan to successfully complete the Satara Hill Marathon on Sunday, 18th Sep 2016.

# Mon Tue Wed Thur Fri Sat Sun Week Total Date TOTAL
W1 Rest Strength 4 3 Rest/Cross 3 5 15 05-Jun 15
W2 Rest Strength 4 3 Rest/Cross 3 5 15 12-Jun 30
W3 Rest Strength 4 3 Rest/Cross 3 6 16 19-Jun 46
W4 Rest Strength 4 3 Rest/Cross 3 7 17 26-Jun 63
W5 Rest Strength 4 3 Rest/Cross 3 6 16 03-Jul 79
W6 Rest Strength 6 3 Rest/Cross 4 7 20 10-Jul 99
W7 Rest Strength 6 3 Rest/Cross 4 8 21 17-Jul 120
W8 Rest Strength 6 3 Rest/Cross 4 7 20 24-Jul 140
W9 Rest Strength 6 3 Rest/Cross 5 12 26 31-Jul 166
W10 Rest Strength 8 4 Rest/Cross 5 12 29 07-Aug 195
W11 Rest Strength 8 4 Rest/Cross 5 14 31 14-Aug 226
W12 Rest Strength 8 4 Rest/Cross 5 14 31 21-Aug 257
W13 Rest Strength 8 4 Rest/Cross 5 16 33 28-Aug 290
W14 Rest Strength 8 4 Rest/Cross 4 18 34 04-Sep 324
W15 Rest Strength 8 4 Rest/Cross 4 16 32 11-Sep 356
W16 Rest Rest 4 3 Rest Rest 21 28 18-Sep 384

FAQs

Who can follow this program?

This program is recommended for anyone who has registered for Satara Hill Marathon (21km category). Even those who haven’t registered can follow this program for fitness purposes.

What if I miss a run?

There can be various hurdles along the way – travel, office work, family commitments, also illness. It is ok if you miss out sometimes. Just get back into the program at the appropriate level and move ahead.

I need to interchange some of the training days. Is that allowed?

Yes you may do that to suit your schedule.

Why is Strength Training included in the Training?

Running, you should know, is NOT a Legs-only exercise. We use the muscles of our entire body to move forward. To maintain balance, to avoid fatigue and injuries it is very important that the all our muscles are strong. This is why strength training is important.

Why do I need to rest on Mondays?

A long run on Sunday will take a lot out of you. Your body needs time to recover. That’s why.

Why is Thursday training marked in red?

On Thursdays, you are expected to do hill training. Run on a hill or on an uphill road. You can even run up the stairs of a building. Calculation: 10 floors = 1/2km.

What does ‘Cross’ Mean?

‘Cross’ is short for Cross Training. Cross Training can be swimming, cycling, walking or yoga. On Fridays you can do cross training or just rest.

Please post questions, opinions and disagreement in the comments section.

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