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Beginner
Program:
Week 12:
Last week you
ran 43 miles and
this week you
drop back to 42
miles. Don’t be
fooled this is
another heavy
duty week. We
would like to
remind you that
you need to pay
attention to
your safety on
the roads; any
injuries that
may be emerging;
the need to
stretch on a
daily basis; the
benefits of
adequate rest;
your increased
nutrition
requirements and
you and your
family's
happiness. |
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Beginner
Level: Week
12 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 |
18 |
L |
5 |
E |
42 |
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 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.
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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.
|
|
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 12: |
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The peak mileage
of your training
program was
reached last
week and you
survived. Now
you begin a
rather long
Taper. Be
patient, as it
is time to start
giving your body
more rest, a
little bit more
each week. It is
also time to
reinforce the
ideas of getting
enough rest and
adequate
nutrition and
the demands on
your time from
not only the
running program,
but work and
family too. |
Intermediate
Level: Week
12 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
6 |
H |
7 |
E |
7 |
M |
6 |
M |
Rest |
19 |
L |
5 |
E |
50 |
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:
Today you will
start with 6
miles of hills
because we
cannot neglect
the obvious
benefits and the
fact that your
marathon is
bound to have a
few ups and
downs in it.
Make your hills
effort
consistent, the
equivalent of an
easy/moderate
pace.
Day 2:
The workout for
today is an easy
7 miles of
aerobic only
work. Remember
to stretch
after.
Day 3:
A marathon pace
workout is
scheduled, with
a total distance
of 7 miles. As
usual, warm-up
for the first
mile and cool
down for the
final mile.
Day 4:
This is an easy
6 miler. Take it
real easy
because you have
another real
long one
scheduled for
later in the
week.
Day 5:
Rest and Stretch
today because
tomorrow will
test your
endurance and
willpower.
Day 6:
LSD of 19 miles
(remember long
slow distance
definition).
This is
definitely a
hard day due to
the length of
the run. Drag a
buddy or two out
with you; try
not to do this
on your own. Go
for Brunch after
you stretch and
shower.
Day 7:
This is a 5 mile
recovery run to
get some of the
stiffness out of
your body.
Please take it
easy and have a
good light
stretch
afterwards.
Congrats, only
50 miles this
week. |
Marathon Program
Training Tips:
-
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.
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Experienced
Level
Program
Week 12: |
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This week your
training will
Peak at 65
miles. The
question is, how
is your body
holding up to
the rigors of
the schedule?
Injury
management, as
we have noted,
is one of the
cornerstones of
this program. It
is in your best
interests to
continually
monitor the way
you feel before,
during and after
your run. If you
follow up
quickly on an
injury that is
just starting to
be felt, it may
not have the
chance to
develop into
something more
major. Just
getting enough
sleep and proper
nutrition will
go a long ways
towards keeping
you centered on
your marathon
goal. |
Experienced
Level: Week
12 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
12 |
T |
8 |
H |
10 |
T |
9 |
E |
Rest |
19 |
L |
7 |
E |
65 |
E = Easy
Pace; HD=Hard
Pace; HL =
Hills; L=Long
Slow Run;
M =
Marathon
Pace; S =
Speed-work;
T=Tempo
|
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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!
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Marathon Guide's
Training Tips:
-----------------------------------------------------------------------------------
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