Beginner Program:                                          Week 10:

It has been 5 weeks since we spoke of injury management. Since you are now running 6 days a week and up to 40 miles, it bears repeating. The way you manage any injuries which crop up will definitely have a major impact on your marathon goal, which you established many weeks ago.

Beginner Level: Week 10 Mileage Chart

Daily Training schedule

The beginner training schedules follow the hard day / easy day approach. if you have to modify this week's training for any reason, try to stick to this basic principle.

Day 1:

 A four mile hard run start this week. If you are good to go push the pace some more.

Day 2;
Five easy miles. No heavy breathing, but try and break a sweat. You should feel like you can do more. Stretch and relax after.

Day 3
Today you have a tempo run of 5 miles. Warm-up and relax through the chosen pace, then ease into the cool down.

Day 4:
In preparation for your longest run to date, an easy 4 miler. No sweat.

Day 5:
Rest day in preparation for your first 18 miles.

Day 6:
LSD run of 18 miles. This really is a long one. As mentioned earlier, take it easy on this one, maybe do some walking every 20 minutes or so. Be prepared for whatever the weather brings your way. Make sure that you carbo-load with some pasta or whatever fits the bill and sits in your stomach lightly. You will definitely deplete your energy levels; carry suitable replenishment products. These are the times to test what is easiest for your body to tolerate.

Day 7:
A recovery run of 4 miles is scheduled. If you feel too beat up from yesterday, get the bike out indoors or out and peddle away some of the muscle stiffness.

Marathon Guide's Training Tips:

• Lots of people use energy gels during their long runs. Try these and see if it helps your endurance. If they work for you, you should take them while training so your body is accustomed when it comes to the marathon.

• Whether you look forward to your long runs, or dread them, can depend a lot on the days just before your long run. Hopefully you will enjoy them because the gradual increase in mileage will give you a real sense of progress in your training.

With this week you are fast approaching the peak phase of your training.  This is a 52 mile week and you may have some nagging injuries, are constantly tired and wondering if you can give anymore. 

Daily Training schedule

The intermediate training schedules follow the hard day / easy day approach. if you have to modify this week's training for any reason, try to stick to this basic principle.

Day 1:

A 7 mile tempo run to start the week off. Time to dig in and gut it out.

Day 2:
Today we have a scheduled 7 miles at a comfortable pace. Finish it off with a good light stretch.

Day 3:
Nine miles at marathon pace. This should not be too hard to take.

Day 4:
Another run at marathon pace, only a 7 miler. Seems to be a familiar theme here.

Day 5:
Finally a rest day. Stretch, have a nice carbo-loading meal and get to sleep early.

Day 6:
This long run is a mile shorter than last week at 17 miles. Maybe some help from your family/friends. Please pace yourself carefully and take water, Gatorade, power gels, etc. Go to Brunch and replenish your energy depleted body.

Day 7:
The recovery run today is 5 miles at an easy pace. Make it easy and do some extensive light stretching after. Have an afternoon nap today too. Wow, 52 miles, good job.

•  The weather is a big factor on marathon day; so don’t put off your long run if the weather is not the best. We're not advocating you run whatever the conditions - that could be dangerous when it’s too hot or too cold. However you should go whenever possible just to help you face reality if the weather turns bad for the marathon. Just make sure you take the conditions into account.

Daily Training schedule

If you have to modify this week's training for any reason, try to work in some quality workouts, especially the long run.

Day 1:
A 10 mile tempo run. Need I say less? No, of course not, you can handle it.

Day 2:
This day is a scheduled 7 mile speed session. You may move it to day three.

Day 3:
This work out is 9 miles of hills. Move it to day two if you like.

Day 4:
An easy run of 10 miles today. Keep the pace easy to moderate.

Day 5:
Your traditional day of rest. Use it wisely stretching and/or cross-training and carbo-loading.

Day 6:
Long Slow Distance of 18 miles. It is time to get you back out on the roads for a good long one. Reward yourself after you stretch. Go to breakfast/brunch. Stay safe.

Day 7:
Recovery run of 6 miles. Next week, more FUN, but until then, as one of our running buddies would say, RUN GENTLY.

Marathon Guide's Training Tips:

-----------------------------------------------------------------------------------