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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.
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Beginner
Level: Week
5 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
5 |
T |
6 |
E |
Rest |
4 |
HD |
Rest |
12 |
L |
3 |
E |
30 |
E = Easy
Pace; HD=Hard
Pace; HL =
Hills; L=Long
Slow Run; M =
Marathon
Pace; T=Tempo |
|
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
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|
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.
|
|
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|
|
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|
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|
Intermediate
Program |
Week 5:
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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.
|
Intermediate
Level: Week
5 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
6 |
T |
Rest |
6 |
E |
6 |
HL |
Rest |
13 |
L |
5 |
E |
36 |
E = Easy
Pace; HD=Hard
Pace; HL =
Hills; L=Long
Slow Run; M =
Marathon
Pace; T=Tempo
|
|
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.
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|
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.
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|
Experienced
Program |
Week 5: |
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|
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. |
Experienced
Level: Week
5 Mileage
Chart
|
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
|
7 |
HL |
7 |
T |
5 |
S |
6 |
E |
Rest |
16 |
L |
4 |
E |
45 |
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:
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.
|
Marathon Guide's
Training Tips:
-
Many successful elite
runners talk about visualizing themselves
crossing the finish line ahead of the
competition, and this helps them in the
actual race.
We believe this can be a great help to
marathoners if you can apply this technique
to some of the key points in the race. For
example 'see' yourself at the 20 mile
mark, tired but overcoming the feeling of
‘hitting the wall’. This positive image will
remain with you and help to get you through
this critical stage on the actual race day.
-----------------------------------------------------------------------------------
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