|
Beginner
Program:
Week 14:
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! |
|
Beginner
Level: Week
14 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
5 |
E |
5 |
T |
Rest |
5 |
E |
Rest |
15 |
L |
5 |
E |
35 |
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:
Start the
week with 5 Easy
miles. Remember
to stretch.
Day 2:
A five mile
tempo run is on
the agenda. The
tempo is
necessary to
reinforce the
importance of
pace in your
upcoming
marathon.
Day 3:
Rest day. Please
use it wisely
and above all,
do not forget
your stretching.
Day 4:
It is time for
another easy 5
miles. As always
stretch after
your run.
Day 5:
Rest today. A
bit of light
stretching and
an easy walk.
Eat Pasta and
get to bed
early.
Day 6:
LSD run of 15
miles. This one
should take only
about 2 hours or
so of your day.
Be Happy
Day 7:
Enjoy your last
5 mile recovery
run and take
your time.
Stretch please.
|
|
Marathon Guide's
Training Tips:
-
Don't worry
about losing
any of the training
base you
have built
up over the
previous
weeks. This
will not
happen! In
fact your
body will
respond
positively
to the lower
mileage and
increased
rest days.
-
Resist the
temptation
to do too
much or run
too hard
during the
tapering
phase.
|
|
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.
|
|
|
|
|
Intermediate
Program
Week 14: |
|
|
By now you will
have noticed
that the Taper
is in full
swing. This week
will see your
mileage decline
to 40 miles and
only 5 days of
training. There
is a reason,
however, please
be aware that
this week will
bring your
longest LSD run
yet. Make sure
that you go slow
on the 21 miler
as it has the
potential to
give you a taste
of the infamous
WALL. Your goal
on this run is
to be on your
feet and under
control for in
excess of 3
hours. |
Intermediate
Level: Week
14 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
5 |
M |
Rest |
7 |
E |
4 |
M |
Rest |
21 |
L |
4 |
E |
41 |
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:
An easy 5 miles
of marathon pace
work today and
of course some
light stretching
after.
Day 2:
Today is a
scheduled Rest
day. Go for an
easy walk or
bike ride,
followed by some
light
stretching.
Day 3:
Seven mile easy
run scheduled.
Keep your focus.
Day 4:
Today the
schedule calls
for 4 miles at
an easy,
comfortable
pace. This will
be a good run to
ease into your
upcoming
important rest
day.
Day 5:
Rest day. Use it
wisely. A nice
carbo' loading
dinner in the
early evening
followed by
early to bed and
early to rise.
Day 6:
This LSD run has
been bumped up
to 21 miles and
should be
treated with
respect.
Remember, you
are basically
trying to get
your body used
to being on the
move for
extended periods
of time like 3
hours or more.
It is worth
restating,
run/walk is
quite acceptable
and easier on
your body, trust
us on this one.
Day 7:
Recovery day is
here once again
with only a 3
miler scheduled.
Light stretching
will work
wonders today.
|
Marathon Program
Training Tips:
-
Make sure your shoes are in good condition.
Any problems will be exaggerated over the
course of the 3 hour long run.
-
After your long run, taking an easy walk later that
day can help the recovery process
|
|
|
|
Experienced
Level
Program
Week 14: |
|
|
This week the
mileage will
continue to
decline to 50
miles as you get
into the Taper
in earnest.
Keeping up with
proper nutrition
for your body
will begin to
get easier as
the workload
decreases. Now
may be the time
to look at the
coming weeks and
generally map
out your
carbohydrate
requirements for
the period.
Remember, you
still have
protein
requirements as
well. Check out
the Nutrition
Section and
browse through
the Running
Websites for
nutrition and
the marathon. |
Experienced
Level: Week
14 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
5 |
S |
Rest |
10 |
T |
8 |
E |
Rest |
21 |
L |
6 |
E |
50 |
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:
Five miles of
speed work to
start the week.
Please see Week
13 speed work
day and repeat
the workout.
Day 2:
Today now
becomes a Rest
day as your
Taper continues.
Stretch and
cross train,
non-weight
bearing please.
Day 3:
This is a tempo
run of 10 miles
and is designed
to reinforce
your ability to
stay on pace.
Day 4:
This is an easy
8 miles with
some light
stretching
after.
Day 5:
Another rest
day. Stretching
and maybe an
easy bike ride
or other
non-weight
bearing
activity. Don’t
forget to take
in some extra
carbs tonight.
Day 6:
It has been an
easy week so the
long slow run
will be 21 miles
today, the
longest of your
program. Three
hours plus
duration maybe.
Take your time
and enjoy the
scenery; the
time on your
feet is the
important part
of this run, not
how quick your
run it.
Day 7:
Six easy miles
of recovery,
followed by
light stretching
as usual. Good
week of effort
for only 5 days
of training.
|
|
Marathon Guide's
Training Tips:
-
Don't try to break in a new pair of shoes on
your long run day, especially this close to
the marathon.
-
Make sure you follow a
proper recovery routine after the long run -
cool down and stretching, fluid
replenishment and plenty of carbohydrates.
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