Marathon Training Program & Guide

Last week we talked about the importance of focusing mentally on the challenges of the approaching race. During the last full week of training you need to relax physically with lots of time off and nice easy paced runs. In some ways the tapering period is the most important of your training program! This is when your body benefits and gets stronger from the reduced running schedule.

To learn more, read our article "Marathon Countdown"

Safe running - see you next week!

Mike

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The 100 Day Marathon Training Program

by Marius Bakken, Olympic Runner

“ I've found a faster, safer, and far easier way, combined with my world-class training methods to help hundreds of motivated marathoners like you drastically slash their personal best times, decrease their training injuries, and eliminate burnout.”

Find Out How!

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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

Marathon Training Guide: Week 16

You are into the tapering phase of your training program. The goal here is to reduce your weekly mileage and long run distance, and let your body recover from the stresses of training.

[Previous Weeks]

Select Your Marathon Training Program Level:

Beginner - Intermediate - Experienced

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Beginner Program: Week 16:

The Taper phase of your training should now start to be noticeable to you. The workload is getting lighter all the time, your injuries (if any) are starting to go away, you have more time to devote to work and your family, you are not as tired as you used to be and your energy levels are starting to soar. The mileage for the coming week will be 24 miles and only 4 days of training.

Beginner Level: Week 16 Mileage Chart

Day 1		Day 2		Day 3	Day 4		Day 5	Day 6		Day 7	Mileage Goal:
4	T	5	E	Rest	5	E	Rest	10	L	Rest	24

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 week starts with a final tempo run of 4 miles. If you feel like pushing it some, go ahead, but just remember this, there was a lot of effort expended by you to get to this point, don’t screw it up now.

Day 2:
Devote this day to an easy 5 miles and lots of stretching.

Day 3:
Today is one of Rest. Please observe it. Family time is always a good option.

Day 4:
Another easy 5 miler and more stretching.

Day 5:
Rest is also the order for today as well. If you like, an easy swim or bike ride.

Day 6:
Today marks your last long run of this training program. It is 10 miles and some like to use it as a time trial at or better than marathon pace. The choice is yours, use it as a confidence booster for the marathon or just do it easy and have less chance of injuring yourself the week before your marathon.

Day 7:
Another day to Rest. This is getting rather familiar. Use it to do some stretching.

Marathon Guide's Training Tips:

Run carefully! You have invested too much time and energy to make any mistakes at this point.
'Listen to your body' is a well known maxim during marathon training. If you are feeling good, and running in a relaxed, easy style then you are on the right track!

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Intermediate Program Week 16:

Your Taper continues and you are feeling like a million bucks, right? A few notes to remember for the coming week. Do the scheduled mileage at the suggested pace and nothing more. It has been said, only one thing can come from working too hard on your training from now to marathon day and that is getting injured. There is much truth in this saying.

Intermediate Level: Week 16 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 10 L 3 E 25

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:

Start the week off with 4 miles at your marathon pace and do your stretching.

Day 2;
This is a rest day. Go for a walk or a bike ride on flat terrain.

Day 3:
Four miles at an easy pace followed by light stretching and a lot of patience.

Day 4:
Another 4 miles at marathon pace. Tapering is boring but necessary. Just remain patient.

Day 5:
Another day of rest. Hope you survive it. Oh yes, remember your stretching.

Day 6:
A long slow distance run of 10 miles is scheduled for today. At your level of training and experience, if you would like to treat it as a mini time trial at your chosen marathon pace, then do so. Remember do not go any faster than your chosen marathon pace. The other option is to just “stay the course” as there will be less of a chance that you may injure yourself.

Day 7:
The recovery run today calls for an easy 3 miles. Stretch lightly please.

Marathon Program Training Tips:

Remember the goal of this section of the program is to get your body ready for the effort you will need to make during the marathon.
Mental preparation for the race is also an important factor. Don't worry about every little ache you might be feeling right now. (Although you should ice any tender areas.)

Experienced Level Program Week 16:

Only a 30 mile week coming up. With fewer and fewer miles to run, the more energy you will have. At least, that is our theory. This week you should focus on your intended approach to the upcoming marathon. This may or may not include such things as probable weather conditions, number of entrants in the event, the terrain, traveling arrangements (home or away), what to wear, what to eat and drink, who to run with, who not to run with, go to the Running Expo or not, or for how long; the list goes on

Experienced Level: Week 16 Mileage Chart

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Mileage Goal:

Rest

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:
A tempo run of 5 miles for today. You need to keep concentrating on pace.

Day 2;
Today you rest. Go for a long walk and think about your marathon strategy.

Day 3:
The run for today will be 5 miles at your most comfortable pace. Stretch lightly.

Day 4:
Once again, an easy 5 miles. Focus and then stretch.

Day 5:
Time to Rest again. This is getting quite monotonous, but necessary.

Day 6:
Today is a scheduled 10 miles of Tempo. You have a choice for this run, of doing it as strictly a tempo run or alternatively as a time trial at your chosen marathon pace. Please warm up and cool down as you would always do. Mandatory light stretching after.

Day 7:
Five miles at your most comfortable pace. Down to 30 miles for the week. The homestretch Taper week is coming.

Marathon Guide's Training Tips:

Cutting back the mileage after several weeks of 50+ miles can be mentally difficult. Remind yourself that expending a lot of effort at this stage of the training will not provide any benefits for next week's marathon.
This is a good time to look back over your training and see how you fared compared to your program. Re-assess your marathon goal if necessary - it's much better to succeed at a slower time, than fail at a fast one!!

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