|
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!
|
|
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 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: |
|
5 |
T |
Rest |
5 |
E |
5 |
E |
Rest |
10 |
T |
5 |
E |
30 |
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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