Marathon Training guide

Welcome to Mike & Steve's

Marathon Training Guide

Week # 3

Steve: veteran - 57 marathons

This weekly marathon guide is designed for marathon runners from the beginner to experienced levels.

Mike - marathon runner & author

Introduction

Our marathon training guide 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 3

It's week 3 already, and you are well on the way to completing the 'start-up' phase of the training program. This is the winter version (in North America) of the Marathon Training guide so the weather can be a big factor in your daily schedule. If you have to cut back a little on the miles - don't worry. What you are losing in distance you are probably making up in the extra effort needed to run on snow, or other difficult surfaces.

If the weather is really bad a good alternative is the treadmill, although 5 miles can seem a long way when you're running indoors.

Select Your Training Program: Beginner - Intermediate - Experienced

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Beginner Program: Week 3:

Another cornerstone of your training should include nutrition. A balanced diet will help immensely in the achievement of your marathon goal. Having said that, it should also be noted that the occasional reward for a week of hard work is not a No No.

Beginner Level: Week 3 Mileage Chart

Day 1		Day 2		Day 3	Day 4		Day 5	Day 6		Day 7	Mileage Goal:
6	T	5	E	Rest	6	E	Rest	8	L	Rest	25

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:

After a decent rest, a 6 mile tempo run is scheduled.

Day 2:

An Easy 5 miles to enjoy today. Stretch please.

Day 3:

Rest day. Cross train if you wish.

Day 4:

Another Easy run of 6 miles today. If you have a different suitably flat route do it just for a change.

Day 5:

Rest Day. Don't forget to stretch.

Day 6:

LSD today (8 miles). Please keep it Slow and stretch after.

Day 7:

Rest Day. A swim or a walk; something to get the lactic acid out of the legs.

Marathon Guide's Training Tips:

The “Golden” Rule for beginning marathoners.
When you can complete the 26.2 miles comfortably, without hitting the wall or being forced to walk, and you can recover quickly in the days after the race, - then you have mastered the marathon distance.
Now you can think about improving your time goals!
The condition of your running shoes is important. If you run in “worn out” shoes you put more stress on your joints and can aggravate problems like over-pronation. The guideline is to replace your shoes every 300 - 500 miles or so. Heavier runners may want to change shoes more frequently. It's a good idea have two pairs on the go, which is also useful when you have to run in wet weather.

Intermediate Program

Week 3:

With your mileage going up to 32 miles (10% rise), pay attention to the environment you are running in such as, are you training in a hot or cold weather climate, do you live in a big city where smog could be a factor or a relatively urbanized area. Be alert to these and other factors that may impact on the quality of your training.

Intermediate Level: Week 3 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; 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:

For this 6 mile run you will be simulating your probable marathon pace, i.e. for a 3:30 marathon the pace would be 8 minutes/mile. As always warm-up for 1 mile and cool down during the last mile.

Day 2:

Rest day. Stretch and/or Cross-Train.

Day 3:

A 5 mile easy run is scheduled.

Day 4:

Your weekly tempo run of 6 miles.

Day 5:

Rest today and an easy walk or swim if you choose.

Day 6:

This week your LSD run is 11 miles. Choose a course that will not take too much out of you.

Day 7:

A 4 mile Recovery run. This will eventually be the run you dread the most, but it is also one of the most important ones.

Marathon Guide's Training Tips:

Introduce walking breaks, especially on those longer runs. You can use this technique to build stamina and endurance without the usual aches and pains. Simply put, walk briskly for several minutes (one to five) for every 15 to 20 (or more) minutes of running. You will be amazed at the results. Fewer next day aches and pains for one.

Experienced Program

Week 3:

The workload for this week begins to get heavier. Stretching is one of the cornerstones of your training program as it will help keep your muscles in decent shape over the long haul. Another aid that can be utilized in this respect, is a weekly targeted massage. If you have access to student massage (under supervision), it is affordable and quite helpful.

Experienced Level: Week 3 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:
Today marks your first Speed/Interval workout. It will be a total of 5 miles and will work something like this. A warm up of 1 mile easy jogging, followed by the workout and then a cool down of easy jogging and finally a light stretching session targeting both upper and lower body. See Speed/Interval workout section.

Day 2:
A 5 mile Hills run is scheduled. Could be hard to stay focused due to yesterday, but hang in there. Stretch afterwards.

Day 3:
This is a scheduled 6 mile tempo run, which you may want to switch to day 4. Feel free to do so.

Day 4:
An easy 6 miles today or yesterday. Your choice.

Day 5:
Rest day. You may be ready for it, but do your stretching at least.

Day 6:
The LSD run is 14 miles this week. Pace yourself accordingly (i.e. not too hard!) due to the early week stress on your body, mind and soul.

Day 7:
The recovery run is 4 miles easy. Almost goes without saying.

Marathon Guide's Training Tips:

Hill training is a really good way to build up strength in those muscles that don’t get so much of a workout on the flat. This type of training will also improve your aerobic capacity as well. However there is a huge caveat to remember when doing your hill training. Do not force the pace or strain because this is one of the easiest ways to get injured, uphill or downhill.

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