January 22, 2012  Mike's Training Notes

Marathon Training Tip Of The Week

At this point of the training the long run distances are increasing, and so is your risk of an injury. To counter this, take these long run sessions a little easier, until you are accustomed to the two hours or more of continuous exercise.  I recommend 20 - 30 seconds a mile slower than your 'comfortable' pace.

Remember - we still have a long way to go in the training program!

See you next week!

Mike

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by Marius Bakken, Olympic Runner

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Beginner Program:                                          Week 5:

Managing Injuries and Illness make up another cornerstone of your marathon training.  Inevitably, injuries will creep into your training; if not already, soon.  Recognizing and treating them is very, very important.  Minor muscle pulls, shin splints, etc. can be treated with rest, ice, compression and elevation (RICE). Illnesses which involve an elevated temperature always mean DO NOT RUN. Also if temperature is normal, check your pulse rate. If it is elevated above what it normally is, then cut back on your workout at least.

 This is your first 5-day week of training and you also will reach the 30 mile/week level.

Beginner Level: Week 5  Mileage Chart

Daily Training schedule

These 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 tempo run of 5 miles.

Day 2:

Easy 6 miles. Keep it easy, this your first 5 day week.

Day 3:

Rest day. Stretch lightly and relax.

Day 4:

A Hard run of 4 miles. Trust us, it is enough.

Day 5:

Rest day in preparation for your first 12 miles.

Day 6:

LSD run of 12 miles. Take it easy on this one, maybe do some walking every 20 minutes or so. If you have not been carrying a water bottle, do it now. Energy Gels and Bars should be taken too. Your stomach may not be too happy with them at first. Find the combination that works for you.

Day 7:

An easy recovery run of 3 miles

Marathon Guide's Training Tips:

• Running with a cold: - many people still continue their training if they catch a cold or ‘flu. The danger is weakening your body further when it is already stressed by fighting the infection. We definitely advise you not to try and do your long run if you have a bad cold or ‘flu.

• Eat healthy! Eating the right foods, and taking dietary supplements, can certainly help to keep you feeling better, and to ward off minor ailments. Read more about this on our Marathon Training Diet page

Daily Training schedule

All of these 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 6 mile tempo run to start the week off.

Day 2:

Rest Day. Stretch!

Day 3:

Six miles at an easy pace. Do not even think of going harder today.

Day 4:

Today we introduce you to Hill Work, 6 miles altogether.

Day 5:

Another rest day. Is this getting familiar?

Day 6:

This run is nearly a half marathon. It is 13 miles of long slow distance. Please pace yourself carefully and take water, Gatorade, power gels, etc, if you do not already.

Day 7:

The recovery run today is 5 miles at an easy pace. Make it easy and do some extensive light stretching after. If you can, have an afternoon nap today too.

Marathon Guide's Training Tips:

• Try Weight Training: Running tends to strengthen a particular set of muscles resulting in a major imbalance in the muscular make-up of your legs. This can make you more susceptible to certain types of injury. Quadriceps especially can get neglected. For those of you who have already run a marathon you will know this is one of the hurting body parts after you finish.
   
• You really need to be doing some weight training about three times a week (25 - 35 minutes per session is enough). Follow a full work-out routine to strengthen your arms, legs, lower back and abdomen. Upper body workouts will also help to improve your running form.

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:

Hills workout of 7 miles to start the week. Ah; life is good!!

Day 2:

A 7 mile tempo run. Need I say more?

Day 3:

This day is a scheduled 5 mile speed session. You may move it to day four.

Day 4:

An easy run of 6 miles today. See day three.

Day 5:

Your traditional day of rest. Use it wisely, stretching and cross-training.

Day 6:

Long Slow Distance of 16 miles. It's time to get you out for a good long one. Reward yourself after you stretch.

Day 7:

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