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Beginner
Program:
Week 13:
As the buildup
to the peak phase of your training finishes, the
mileage peaks at 45. It is paramount therefore
that you monitor your body and do all that you
can to keep fit. Nutrition, rest and knowing
when to cut back a little bit will definitely
help. This is your last week of heavy duty
training, treat it wisely. Next week you will
begin the Taper. You are going to love it! |
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Beginner
Level: Week
13 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
4 |
E |
5 |
E |
6 |
E |
5 |
E |
Rest |
20 |
L |
5 |
E |
45 |
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:
After a
tough long run,
five easy days
in a row may be
in order. Four
miles at an easy
controlled pace
today please
Day 2:
Today's run is 5
miles at a
comfortable pace
followed by
light
stretching.
Day 3:
The easy
distance for
today totals 6
miles. Keep it
slow, but maybe
a lightly
rolling running
route if you
wish.
Day 4:
Another Easy run
of 5 miles
today. If you
have a different
suitably flat
route do it just
for a change.
Day 5:
Rest Day. An
easy bike ride
perhaps. Above
all, take it
easy because
tomorrow is your
last real long
run until
marathon day.
Yahoo.
Day 6:
Last long slow
distance run
today (20 big
ones). Please
keep it Slow and
stretch after.
If you have a
running friend
who can run with
you even to
start the run or
finish it with
you, give
him/her a call.
Company on these
long runs can be
a very positive
aspect. Go out
for breakfast
after. Time for
a reward?
Day 7:
Five miles at a
very easy pace
with some
stretching in
the middle of
the run as well
as after. You
have finally
reached the PEAK
of this training
program.
Congratulations.
|
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Marathon Guide's
Training Tips:
|
|
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 13: |
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With your
mileage going
down to 45
miles, pay
attention to the
environment you
are running in
and also your
personal safety.
You have made it
this far in the
program and the
mileage and
effort is
starting to wind
down, so just
remember your
safety can be
compromised in
the blink of an
eye. Please
continue to stay
alert and run
smart. |
Intermediate
Level: Week
13 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
6 |
T |
7 |
E |
5 |
M |
6 |
M |
Rest |
17 |
L |
4 |
E |
45 |
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:
The week starts
off with a 6
mile tempo run
just to help
remind you what
a moderately
hard pace is all
about. As always
warm-up for 1
mile and cool
down during the
last mile. Oh
yes, do not
forget to
stretch.
Day 2:
This will be a
relatively easy
7 miles at your
most comfortable
easy pace.
Day 3:
Five miles today
at marathon
pace; stay
focused on your
marathon goal.
Day 4:
This day is
another marathon
pace day, only a
6 miler. Find a
suitable route
and remember
your stretching.
Day 5:
Rest today and
an easy bike or
swim if you
choose.
Carbohydrates
for dinner
tonight.
Day 6:
This week your
LSD run is 17
miles. A nice
hot bath and a
beverage of your
choice as
reward; still a
good idea?
Day 7:
A four mile
Recovery run.
The taper
continues. |
Marathon Program
Training Tips:
- Behind Schedule? Don’t try and make up
for lost time through major increases in
your weekly mileage and long run too
quickly. You will probably do more harm than
good.
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Experienced
Level
Program
Week 13: |
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The workload for
this week begins
to get lighter
as the Taper
part of the
program kicks
in. Stretching,
as you should
know by now, is
a cornerstone of
your training,
as it will help
keep your
muscles in
decent shape
over the long
haul and thus is
a key aid
(review
stretching
section again)
in your success
or lack thereof.
|
Experienced
Level: Week
13 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
6 |
H |
6 |
E |
5 |
S |
10 |
E |
Rest |
20 |
L |
8 |
E |
55 |
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:
Today is a hills
workout of 6
miles. A good
start to the
week. Ensure
that your pace
delivers a
moderate effort
at best.
Stretch.
Day 2:
An easy paced
run of 6 miles
only is on the
schedule today.
This should feel
like almost a
day off.
Day 3:
A speed workout
of 5 miles is
scheduled today
after a break of
several weeks.
This is meant to
remind you of
the importance
of pace.
- After
the warm-up,
start with a
400, then do one
800 and reach
the top of the
ladder with one
1600 and back
down with
another 800
followed by a
400.
- The rest
of the distance
may be used for
cool down. Also
note that
instead of
jogging between
sets, stretch
and rest for a
maximum of one
minute between
sets.
Day 4:
An easy 10 miles
today. Keep this
as an easy day
because of your
long one this
week.
Day 5:
Rest day. You
may be ready for
it, but do your
stretching at
least. Carbo
Loading type
dinner will help
you tomorrow.
Day 6:
The LSD run is
another 20 miler
this week.
Consider
factoring in a
few walking
breaks
coinciding with
your hydration
replenishment.
Above all keep
the pace easy.
Time for some
comfort food and
a warm bath
after you have a
good light
stretching
session.
Day 7:
The recovery run
is 8 miles easy.
Almost goes
without saying.
Light stretching
before, during
and after would
not hurt.
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Marathon Guide's
Training Tips:
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