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Welcome to Mike & Steve's

Marathon Training Program

Week # 15

Steve:  veteran - 57 marathons

A weekly marathon training program and guide for marathon runners from the beginner to experienced levels.

Mike - marathon

runner & author

 

Are you currently training for a marathon? Download our free "Marathon Race Strategies" report and improve your performance!

Introduction

Our marathon training program covers an 18 week period, including the marathon week and the post race recovery week,  to help you prepare for your next marathon. Each week we will publish a new chapter. If you missed out earlier, previous chapters are available.

Click here if this is your first time to this page.

Click here for information about using the marathon training schedules

Click here for our Marathon Training Guide FAQ

Click here for stretching and cross training information

March 28, 2010: Mike's Training Notes

The weekly mileage continues to decrease as we approach the marathon date. Enjoy the running!

If you haven't tried it already I advise you to check out a free sample of the FRS Energy product. It definitely helps to maintain your level of energy in long runs and during the marathon itself.

Safe running - see you next week!

Mike

 

 

Marathon Training Guide: Week 15

Only three weeks left to go before the marathon. This is the time to relax and enjoy this phase of the training. It also allows your body to recuperate and build up strength in preparation for the race.

[Previous Weeks]

 

 

Select Your Marathon Training Program Level:

 Beginner  -  Intermediate - Experienced

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Beginner Program:                                          Week 15:

It has been several weeks since we spoke of injury management. The way you manage any injuries which crop up will definitely have a major impact on your marathon goal, which you established many weeks ago. Now is the time to to back off if you have any nagging injuries and attend to them. You have 20 days to do this. Use your best judgment on how much to run until marathon day. If you can, complete your remaining two longish runs and as much non weight bearing cross training as you feel comfortable with at an easy pace.

Beginner Level: Week 15 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Mileage Goal:

4

E

5

H

Rest

5

E

Rest

12

L

4

E

30

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:

 A four mile easy run start this week followed by the usual stretching regime.

Day 2:
Five hard paced miles. You should feel like you can do more. This is strictly to reinforce your marathon pace. Stretch and relax after.

Day 3:
This is a rest day and maybe a day for an easy swim.

Day 4:
Today calls for a comfortably pace 5 miles on your favorite course. Try and keep it easy.

Day 5:
Rest day again. A walk in the Park with your family/friends.

Day 6:
LSD run of 12 miles. This run could be down entirely at your chosen marathon pace if you feel up to it, after warm-up of course. Stretch as always.

Day 7:
A recovery run of 4 miles is scheduled. You may notice that as this Taper proceeds, you are beginning to feel fresher and stronger. Resist the urge to push the pace.

Marathon Guide's Training Tips:

  • If you run with others, make sure you stick to your own training goals. Don't over-extend yourself trying to keep up. It's too close to the marathon to take chances!

 

 

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 15:

 

From now on your body will begin to feel that you are not working it hard enough. If you are nursing any injuries, you and your body will not have any problem with this concept. Just remember to keep your mind focused on the goal that you established so many weeks ago and accept the lower workload, even though it may be harder to do than you thought several weeks ago.

Intermediate Level: Week 15 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Mileage Goal:

4

M

Rest

4

E

4

M

Rest

15

L

3

E

30

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:

Four miles at marathon pace to start this week. Hold back and remember your goal. Stretch lightly.

Day 2;
This is a day of rest. A nice long walk in the Park. Feel free to plan strategy based on potential environmental conditions on marathon day.

Day 3:
An easy paced run of 4 miles today. Stretching is always a good plan.

Day 4:
Another run at marathon pace, only a 4 miler. Seems to be a familiar theme here.

Day 5:
Another rest day. Stretch, have a nice carbo loading meal and get to sleep early.

Day 6:
This long run is much shorter than last week at 15 miles. Maybe some help from your family/friends. Please pace yourself carefully and take water, Gatorade, power gels, etc.

Day 7:
The recovery run today is 3 miles at an easy pace. Make sure that it is easy and do some extensive light stretching after. Nice 30 mile week.

Marathon Program Training Tips: 
  • Yogi Berra used to say about baseball “90% of this game is half mental” - the same applies to marathon training. Keep a positive attitude.

  • Don't push the pace at this point in your training program. You are gradually winding down as marathon day approaches.

 

Experienced Level Program                                            Week 15:

 
Your mental fitness will play a large role in your training over the next three weeks. Stay strong because it should all unfold very nicely as the mileage decreases. This may sound vaguely familiar because we spoke of it in week 10. It bears repeating because you need to have a good and positive outlook as to the outcome of your marathon.

Experienced Level: Week 15 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Mileage Goal:

5

S

Rest

7

T

7

E

Rest

15

T

6

E

40

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:
This day is your last speed session. It is 5 miles and should be conducted in the same manner as in weeks 13 and 14.

Day 2:
Rest today. Stretching of course and an easy paced walk.

Day 3:
A 7 mile tempo run. Stay focused and follow the plan. Do not pick it up just because you feel good.

Day 4:
An easy run of 7 miles today. Keep the pace easy to moderate.

Day 5:
Your traditional day of rest. Use it wisely stretching and/or cross-training and carbo loading.

Day 6:
As you get closer to the time of your Marathon, more emphasis on pacing is in order. Today is a 15 mile Tempo run. Do this one about 15 to 30 seconds per mile under your intended marathon pace. Go to breakfast/brunch. Stay safe.

Day 7:
Recovery run of 6 miles. Next week, the taper continues. Stretch lightly.

Marathon Guide's Training Tips:

  • The last two weeks of marathon training can be difficult. Try and stick to the program as much as possible.

  • If you are feeling burnt out, ease off the pace a little. You need to benefit from the reduced mileage as much as possible, so your body makes a good recovery before the marathon..

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