Marathon Training Guide          

Steve:  veteran - 57 marathons

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

Mike - marathon runner & author

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.

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
 

• 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.

Intermediate Program

  Week 5:

 With this week you have moved into the real build-up phase of your training. Consider your nutrition carefully from now on as the demands on your body will require more calories.  Also, you will be adding at least another 30 minutes to you training schedule. 

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.

Experienced Program

Week 5:

This program has several cornerstones and another one of them is a commitment to good nutrition.  One thing is sure, the need to follow a good and well balanced diet is paramount to ensure that you have adequate fuel stores available for the training and the marathon itself.  See Nutrition section.

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:

Recovery run of 4 miles.

We value your privacy - this email is not retained!