Beginner Level: Week 2 Mileage Chart

Day 1		Day 2		Day 3	Day 4		Day 5	Day 6		Day 7	Mileage Goal:
5	E	6	T	Rest	5	E	Rest	8	L	Rest	24

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:

Let us begin with a 5 mile run at Easy pace. The pace will be run in your aerobic zone, which basically means that throughout the workout you will feel comfortable with little or no heavy breathing.

Day 2:

This day will be devoted to your first Tempo Run (6 miles). Tempo consists of a warm-up period at easy pace (1 mile) then pick a pace, say 8:30 min/mile for the middle 3 miles and finish easy for the last mile of the workout. Generally pick a pace under your marathon pace (30 seconds). The objective is to increase the length of the workout at pace over the duration of the training program. This will help you maintain your marathon pace over a longer period of time during the actual event.

Day 3:

Rest day. See Stretching and Cross-Training Sections.

Day 4:

Today is an Easy 5 miler on your favorite flat course.

Day 5:

Rest day. See other rest days.

Day 6:

This 8 mile run is devoted to LSD (Long SLOW Distance). See week one.

Day 7:

Rest day. Do not forget to stretch.

Marathon Program Training Tips:

• Get a running buddy. Nothing will get you out of the door better than having to meet another runner. It also makes a nice change from the solitary runs, and certainly helps those long run miles go by. Make sure though that your running partner runs at a similar pace to you.

• Schedule your long runs. Personally I prefer to do my weekly long run on a Saturday morning, but we know many people will choose a weekday evening like Wednesday. Pick whatever works for you. However, it’s always good to have a “fallback” day in case you have to miss your regular time.

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:

Today you will start with a 6 mile tempo run (refer to Tempo run definition).

Day 2:

This is a rest day and you may want to do some easy cross-training like biking. Please do your stretching.

Day 3:

An easy 4 miler. No heavy breathing; there will be lots of time for that later.

Day 4:

This is another easy day, but a 5 miler. You will probably feel fresher today.

Day 5:

Rest and Stretch.

Day 6:

LSD of 10 miles (refer to long slow distance definition). Consider this your hard day due to the length of the run.

Day 7:

Marathon Program Training Tips:

• Running with a club? In our early running days, the local running club would go out on Wednesdays for a fairly hard 10 miles. We would all try and keep up with the front runners, even though their marathon times were 45 minutes faster than ours. This definitely did more harm than good both to our marathon training and our race times. Make sure you stick to your own pace goals when running with others…
• Keep motivated! You may find that your motivation level varies a lot at the start of marathon training for all kinds of reasons (health, stress, work commitments etc.). Reading running magazines or browsing the web for useful marathon articles will help to keep you going. Running with others is also a great motivator.

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 4 mile hills workout. Your effort should equate to an easy day on flat ground or a moderate effort on hilly terrain.

Day 2:
A tempo run of 5 miles. You should be able to handle it with ease. Stretch after.

Day 3:
This is an easy 5 miles and please treat it that way.

Day 4:
Wow, another easy 5 miler. Your batteries should be starting to recharge nicely.

Day 5:
Rest day. Stretch lightly and an easy walk would be a good plan.

Day 6:
Today is a Long Slow Distance run of 12 miles. Gentle pace please.

Day 7:
A recovery run of 4 miles to takes some of the stiffness out of your body. Finish off with a good light stretch, a large OJ or beer and a hot bath. You deserve it.
 

Marathon Program Training Tips:

• Follow the program. As you start out you’ll be Gung Ho… resist the temptation to do too much at the beginning. Your goals in the first few weeks are to settle into a regular training routine, and start to increase your long run distance. It’s best to increase your miles gradually as described in this training program. If you miss a day don’t worry about catching up. There is plenty of flexibility in a 16 week marathon training program.
• Relax! In most sports you are going to perform better if you are relaxed, both mentally and physically.
  Look at the lead pack of any major marathon – do they look like they are working as hard as they really are? No - they have settled into a steady relaxed pace, (albeit at 5 minutes per mile!). As you run, try to consciously relax your neck, arms, hands and legs. You will run much more smoothly and easily.

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