Beginner Program:                                          Week 12:

Beginner Level: Week 12 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:

 This day will be an easy paced 5 miler. Try concentrating on your running form and keep your body as relaxed as you can .

Day 2:
Let us begin with a 5 mile tempo run. By now, you should have your pace down pat.

Day 3:
Another easy 5 miles. Enjoy this because we are getting you ready for your second last real long run.

Day 4:
On today's schedule there is an easy 4 miler at a leisurely pace. Stretching after is mandatory for your own good.

Day 5:
Rest day. See other rest days and/or walk to the store for an ice cream or hot chocolate. A nice meal of pasta to help you on your way tomorrow and early to bed please.

Day 6:
Long Slow Distance of 18 miles today. You need to go easy and perhaps take regular walking breaks of 1 to 2 minutes every 20 minutes or so. During these breaks hydrate, stretch and evaluate how your body is reacting.

Day 7:
A five mile recovery run. This is a good way to evaluate your long slow distance run of yesterday and do some thinking on how you felt during and after.

Marathon Guide's Training Tips:

• As you get into weeks 12 and beyond, you’ll really appreciate running with your fellow club members, if you belong to a running club or a marathon training group. If not try and find someone you can run with from time to time, otherwise it gets awfully lonely out there!

• Monitoring your progress as you follow the training program is important (hopefully you are keeping a log!) As the training weeks go it helps to look back over the previous weeks and see what you have accomplished and what you have missed out.

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:

• You should participate in some races during your marathon training. One or two 10K runs will help keep you ‘sharp’. Just don’t force too much though, or you may risk an injury. A half-marathon event about 4 or 5 weeks before the marathon is always a good warm up for the full distance. You should try and run this at your marathon pace or faster.

• Reviewing your progress and seeing what you want to focus on each week will help identify the adjustments needed to make improvements in your training. For example, you may need to ease up on your intensity as you increase your weekly long run distance. Or you may need to increase your intensity and get your fitness level up to achieve the pace you need for your time goal.

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 tempo run of 12 miles to start the week. Notice that the time required to hold your chosen pace has increased. Focus. Focus. Light stretch after you finish.

Day 2:
This is a hills workout of 8 miles. If you wish to switch with day four, please do so but do not forget to stretch after.

Day 3:
This is another tempo day with 10 miles at pace.

Day 4:
Wow, an easy 9 miler, enjoy. Please see day two.

Day 5:
Rest day. Stretch lightly and an easy bike ride on trails would be a good plan.

Day 6:
Today is your Long Slow Distance workout scheduled for only 19 miles. Gentle pace please. Do not forget to take your water bottle and some replenishment products with you. Brunch with a running buddy, good idea?

Day 7:
A recovery run of 7 miles to take some of the stiffness out of your body. Finish off with a good light stretch, a large OJ (or a beer!) and a hot bath.

A 65-mile week, great stuff!

Marathon Guide's Training Tips:

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