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Beginner
Program:
Week 11:
This will be
your second week
of 6 days of
training and you
are quite able
to manage this
ever increasing
workload and
deal with your
family
commitments, job
and other
important things
in you life,
right? The build
up to the peak
of your training
is within sight
and it is now
time to re-focus
on the ultimate
goal based on
what kind of
shape you are in
physically and
mentally. If you
need to revise
your marathon
goal to a slower
or faster time
or to just
finish the
marathon, now
would be that
time. |
|
Beginner
Level: Week
11 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
5 |
E |
5 |
T |
5 |
E |
4 |
E |
Rest |
20 |
L |
4 |
E |
43 |
E = Easy
Pace; HD=Hard
Pace; HL =
Hills; L=Long
Slow Run; M =
Marathon
Pace; T=Tempo |
|
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:
This will be a 5
mile easy run,
you remember the
run that begins
with an easy
mile followed by
a good
comfortable pace
at or near your
aerobic
threshold and
finally a cool
down of about
one mile. Please
stretch lightly.
Day 2:
A tempo run of 5
miles is
scheduled for
today. Remember,
with tempo,
warmup for a
mile, do the
middle part at
pace and then
cool down for
the last mile.
Day 3:
The schedule
calls for an
easy 5 miles.
Just enjoy the
scenery today
and stretch.
Day 4:
In deference to
the additional
day of training,
another easy
paced 4 miles.
Day 5:
Rest day. Make
sure that you do
something today
besides your
stretching;
Non-weight
bearing like
biking or
swimming. It
will help your
legs. Also do
some carbo
loading at
dinner.
Day 6:
Long slow
distance run of
20 miles to be
conducted at an
easy pace. This
is your longest
run and must be
treated with
total respect.
Hydration and
replenishment as
well as
scheduled walk
breaks will make
your life much
easier on
tomorrows
recovery run.
Stretch, Treat
yourself and get
to bed early.
Day 7 :
Today is a
recovery run of
4 easy miles to
get some of the
soreness out of
your body. Walk
some if you
wish.
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Marathon Guide's
Training Tips:
-
Diet is an
important
consideration
during
marathon
training.
Complex
carbohydrate
intake from
grains and
pasta has
long been
recommended
as the
foundation
of a running
diet. This
may well be
different
from your
normal diet.
You
definitely
need to make
sure you eat
sufficient
carbohydrates
to help
provide the
energy you
need on
longer runs.
-
Good quality
protein is
needed to
help build
and repair
muscle
tissue.
Don't
neglect this
important
aspect of
your
marathon
training
diet.
|
|
Forget
the
power
gels
and
try
FRS
instead! |
|
 |
FRS
is a
new
power
product
that
gives
you
the
extra
energy
you
need
to
get
you
through
the
final
miles
of
the
marathon.
Easier
to
digest
than
the
standard
power
bars
or
gels,
FRS
is a
healthy
alternative
that
really
works.
It
provides
the
extra
energy
you
need
without
the
sugar
spike
you
get
with
many
of
the
other
products.
Visit
the
FRS
website
and
watch
a
video
of
Lance
Armstrong
describing
the
product
and
its
benefits.
Don't
believe
the
ad?
Get
a
Free
Sample
of
FRS
and
try
it
out
for
yourself.
|
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|
|
Intermediate
Program
Week 11: |
|
|
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.
If
this is an
issue, skip the
tempo workout
and jump on your
bike. Just
remember, you
are almost at
the peak and
soon the
workload will
decline quite
markedly. |
Intermediate
Level: Week
11 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
8 |
M |
8 |
M |
9 |
E |
5 |
M |
Rest |
20 |
L |
5 |
E |
55 |
E = Easy
Pace; HD=Hard
Pace; HL =
Hills; L=Long
Slow Run; M =
Marathon
Pace; T=Tempo
|
|
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:
To begin the
week you have a
scheduled 8
miler at
marathon pace.
As usual, warm
up your body for
the first mile
and work into
the pace over
the next six
miles and cool
down for the
last mile. The
importance of
stretching in
this program
cannot be
understated.
Day 2:
Today’s workout
will strike you
as very similar
to yesterday.
This is meant to
reinforce your
marathon pacing
efforts Be
happy, except
for total
distance, this
week should be
easy in a
relative sense.
Day 3:
The workout
today is an easy
9 miles. Find a
slightly rolling
route and take
your legs out
for a longer
recovery type
run.
Day 4:
This is another
marathon pace
day of 5 miles.
Concentrate on
the chosen pace
and do not
forget to
stretch after.
Day 5:
Rest day.
Stretching
and/or Cross
Training. Also
carbo-loading
day like a nice
pasta dinner
with family
and/or friends.
Day 6:
Long Slow
Distance Run of
20 miles. This
is your longest
run so far.
Remember to keep
it 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. Go
slower than your
marathon pace
please.
Day 7:
Today is a
recovery day of
5 easy miles to
help your
muscles recover
from yesterdays
heavy duty
efforts |
Marathon Program
Training Tips:
-
e aware of the importance of a good diet
during your training. Fruit and vegetables
are full of vitamins and nutrients and are a
great nutritional source that will
contribute to your well-being. During your
marathon training try and increase your
intake of these foods. You should see many
benefits including more energy and vitality.
-
Given the fast pace of modern life, we often
don’t have the time to prepare full meals.
Here are a few alternates to the burger
choice:
-
Chicken Caesar makes a quick nutritious
meal, add some carbohydrate.
- Nuts make great snacks and are packed with nutrients and vitamins
- Bananas make a simple snack and also contain potassium
- Soups like lentil soup have a lot of nutritional value and are also very
filling!
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Experienced
Level
Program
Week 11: |
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As you approach
the pinnacle of
this program, it
is necessary to
repeat the
importance of
looking after
your personal
safety while out
running the
roads. With the
amount of miles
that you are now
logging on a
weekly basis,
you need to stay
alert to
potential
danger, not only
from vehicles,
bikes and folks
on rollerblades,
etc. but also
from
environmental
conditions
during your
workouts. Just
be prepared to
adjust your
workouts
accordingly to
suit weather
conditions. For
example if you
are doing a long
run and it is
hot and humid or
cold and windy,
you need to
factor these
conditions into
the way you
handle this run.
Please manage
these types of
conditions
carefully. |
Experienced
Level: Week
11 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
10 |
HL |
10 |
E |
10 |
T |
7 |
E |
Rest |
20 |
L |
6 |
E |
63 |
E = Easy
Pace; HD=Hard
Pace; HL =
Hills; L=Long
Slow Run;
M =
Marathon
Pace; S =
Speed-work;
T=Tempo
|
|
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:
Let’s begin the
week with a 10
mile hills
workout, either
hill repeats or
a very hilly
running route.
Remember the
effort should be
moderate, even
if you feel like
it is a bit
slow.
Day 2:
Today is a
scheduled 10
miles at an easy
pace Please do
your stretching.
Day 3:
A tempo run of
10 miles; the
longest yet. Get
into your pace
and stay there
until it is time
to cool down and
finish off with
a good stretch.
Day 4;
Your second easy
workout of the
week, a mere 7
miles. Take it
easy on this one
and have a good
light stretch.
Day 5:
Take a break,
this is a rest
day. An easy
walk, will help
you recover and
you know the
rest of it,
right?
Day 6:
Long slow
distance run, 20
miles; your
first one of the
program. This
run is important
as you well
know, and should
not be missed.
Furthermore, go
slow as it is
meant to get
your body
acclimatized to
the time and
distance that
you will be on
your feet
running.
Day 7:
An easy 6 mile
recovery run to
finish your
longest week of
training so far.
Once again I
must emphasize
the stretching
component.
|
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Marathon Guide's
Training Tips:
-
You will need a lot of
energy during this training program.
However, don't neglect a fully balanced diet
at the expense of carbohydrates. You will
perform better if you are getting sufficient
amounts of fat (unsaturated as much as
possible) and protein.
-
Fight those fat cravings! All the bad things
you hear about fast foods are true, and they
shouldn’t be part of your marathon training
diet. The amount of saturated fat and low
quality carbohydrates in most fast food
meals will not help your training,
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