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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. |
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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.
|
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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.
|
|
|
|
|
Intermediate
Program
Week 15: |
|
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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.
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Experienced
Level
Program
Week 15: |
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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.
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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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