Marathon Training Guide         

Week # 1

Steve:  veteran - 57 marathons

This weekly marathon guide is designed for marathon runners from the beginner to experienced levels.

Mike - marathon runner & author

Introduction:

Welcome to the first week of the 26.2 Marathon Training Guide.

Our marathon training program covers an 18 week period to help you prepare for your next marathon, (16 training weeks, plus the marathon race week and the post-race recovery week). Each week we will publish a new chapter. If you missed out earlier, previous chapters will be available.

*****   Helping you to succeed in your next marathon.   *****

 *** First, determine your training level to find out which program to follow: ***

è Note: These are only guidelines, and there is overlap between the categories. Many other factors will influence your ability to meet a marathon time goal, including your age, gender and your race times for shorter distances like 10K.

Daily Training Schedule

These are the suggested training goals for each day. Don't worry if you have to miss a day, or make adjustments. This is a 16 week program and you have plenty of time to get back on track.

Day 1 – Easy 5 miler.  Run this on gently rolling or flat terrain. Softer surfaces would be better such as trails or grass or dirt roads.  No heavy breathing on this run.  Start at a warm-up pace, then increase to your regular pace and finally slow to a cool down pace.

Day 2 – Hard 5 miles.  Stretching is optional before a run.  This run should take place on a relatively flat area and you should be above your personal comfort level.  Note run to consist of warm-up pace (15%, hard run 70%, cool down 15%). Stretching mandatory after run.

Day 3 – Rest.  (Cross training like easy bike ride, short swim, or easy walk optional along with your daily stretching regime).

Day 4 – Easy 5 miler. Run this on gently rolling or flat terrain as on day one. Take it easy on this run.  As always warm-up pace, regular pace and finally cool down pace.

Day 5 – Rest (see earlier rest day)

Day 6 – Long run day 7 miles to be conducted at an easy pace (distance will define this as a hard day). Warm-up will consist of 15%, easy 70% run and cool down 15%.  Stretching after is mandatory.

Day 7 –Rest (See earlier rest day) .

----- Marathon Guide's Training Tips ----

• Like many difficult tasks, one of the hardest things is simply getting started. We always find the first few weeks of a marathon training program are difficult. Not because of the mileage, which is relatively low during this stage, but because of the discipline of actually having to stick to a program, day after day, week after week.

• The first 5 to 6 weeks of training are really an adjustment period, as you get used to following a regular running routine.

• Introduce walking breaks, especially on those longer runs. You can use this technique to build stamina and endurance without the usual aches and pains. Simply put, walk briskly for several minutes (one to five) for every 15 to 20 (or more) minutes of running. You will be amazed at the results. Fewer next-day aches and pains for one.

Intermediate Program

  Week 1: Getting Started

To train at this level you will have been running on a regular basis for a minimum of two to three years averaging 30 to 35 miles per week.  You will have run more than 4 Marathons and are ready to work on getting your time down.  So if you are ready for some more serious training then this program is for you.  Trust us, if you complete this program, the marathon itself will be a “walk in the park”.

Day 1- This is 5 miles easy pace.  Please find a gently rolling or flat area and ease into the run (15%) before getting into a comfortable aerobic zone (70%) and finish by cooling down for the final (15%).  Stretching is mandatory after each run.  

Day 2- Surprisingly, this is a rest day.  Use it for light stretching and perhaps some Cross-Training like an easy bike ride (Road or Mountain Bike) or walk or a swim or any other non weight bearing exercise.

Day 3-  This day will be devoted to your first Tempo Run. Tempo consists of a warm-up period at easy pace (1 mile) then pick a pace, say 8 min/mile for the middle 3 miles and finish easy for the last mile of the workout. Generally pick a pace under your marathon pace (30 seconds).  The objective is to increase the length of the workout at pace over the duration of the training program.  This will help you maintain your marathon pace over a longer period of time during the actual event.

Day 4-  This is an easy run day; 5 miles on easy terrain.  Remember that stretching after all runs is mandatory and before a run, optional. 

Day 5-  Rest day.  Stretching and/or Cross Training 

Day 6-  Long Slow Distance Run  of 10 miles. This run is very important and should not be missed. Furthermore, please go slow on this run as it is meant to get your body acclimatized to the time and distance that you will be on your feet running. Leave any speed, tempo or hard pace for other times during the week. 

Day 7-  Today is a recovery day of 4 easy miles (6.5 km) to get the lactic acid, etc out of your muscles from yesterdays LSD run.

Experienced Program

Week 1: Getting Started

To train at this level you will have been running on a regular basis for a minimum of four years or more averaging 35 to 40 miles per week and probably running at least one to two marathons per year.  You will have run more than 8 Marathons and  have had some success in getting your times down to the middle to low 3 hour plus mark.  So if you are ready for some pretty serious training then this program is for you.  If you can complete this program, the sub 3 hour marathon is definitely within your reach.  Be prepared to make a substantial commitment of time and physical and emotional effort, as well as personal sacrifice to attain this goal.

Day 1- This run is 5 miles at tempo pace. Tempo consists of a warmup period at easy pace (1 mile) then pick a pace, say 8 min/mile for the middle 3 miles and finish easy for the last mile of the workout. Generally pick a pace under your marathon pace (30 seconds). The objective is to increase the length of the workout at pace over the duration of the training program. This will help you maintain your marathon pace over a longer period of time during the actual event.

Day 2- Another 5 mile run with a twist; you will be doing Hill repeats. They ideally will consist of a period of warm-up (1 mile easy pace) followed by repeats of from 200 to 400 yards/meters. You will run up the hill at a comfortable pace and jog back down. Repeat until you have completed the middle 3 mile portion of the workout. Finish with a cool down run (1 mile). Alternately, you may pick a particularly hilly area and run it at a comfortable pace. Do not forget to stretch after the workout.

Day 3- This is your first easy day, a 5 miler at comfortable pace. Take it easy and stretch.

Day 4- Second tempo run of the week 4 miles. See day one.

Day 5- Take a break, you will need it. This is a rest day. An easy walk, bike ride or swim will help you recover and do not forget to stretch lightly.

Day 6- First (LSD) long slow distance run, 13 miles. This run is very important and should not be missed. Furthermore, please go slow on this run as it is meant to get your body acclimatized to the time and distance that you will be on your feet running. Leave any speed, tempo or hard pace for other times during the week.

Day 7- An easy 3 mile (5 km) run to finish off your first week of training. Once again I must emphasize the stretching component.

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