A weekly
marathon
training program
and guide for
marathon runners
from the
beginner to
experienced
levels.
Mike - marathon
runner & author
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July 31,
2011
Mike's Training
Notes
Marathon Training Tip Of The Week
Hard Day / Easy
Day
The
difficult thing
about marathon
training is that
in order to meet
the weekly
mileage goals
you have to run
most days. Your
body does not
really get
enough time to
recover from the
weekly long run
effort.
Make sure you
have an easy
day, or a day
off, the day
before and the
day after your
long run. Your
legs will be
grateful!
“ I've found a faster, safer, and far easier
way, combined with my world-class training
methods to help hundreds of motivated
marathoners like you drastically slash their
personal best times, decrease their training
injuries, and eliminate burnout.”
Our marathon
training program
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
stretching
and cross
training
information
Marathon
Training
Guide:
Week
8
The
long
run
distances
are
starting
to
increase
and
you
will
need
plenty
of
rest.
Try
to
carbo-load
the
day
before
the
long
run
to
increase
your
energy
stores.
As the base
building phase
of your training
continues, the
mileage
increases and
the probability
of injuries
rises. It is,
paramount,
therefore that
you monitor your
body and do all
that you can to
keep fit.
Nutrition, rest
and knowing when
to cut back a
little bit will
definitely help.
Beginner
Level: Week
8 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
6
E
5
T
Rest
5
E
Rest
15
L
3
E
34
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 tough
long run, two
easy days in a
row may be in
order. Six miles
at an easy
controlled pace
today please
Day 2:
Today's run is 5
miles of tempo.
Normally, the
distance would
begin to
increase, but at
this level of
training, an
introduction to
the concept of
tempo is plenty.
Day 3:
Rest day. Cross
train if you
wish. Definitely
do some
stretching.
Day 4:
Another Easy run
of 5 miles
today. If you
have a different
suitably flat
route do it just
for a change.
Day 5:
Rest Day. An
easy bike ride
perhaps. Above
all, take it
easy because
tomorrow is your
longest yet.
Day 6:
LSD today (15
big ones).
Please keep it
Slow and stretch
after. If you
have a running
friend who can
run with you
even to start
the run or
finish it with
you, give
him/her a call.
Company on these
long runs can be
a very positive
aspect. Go out
for breakfast
after. Time for
a reward?
Day 7:
Today the word
recovery begins
to take on real
meaning. Three
miles at a very
easy pace with
some stretching
in the middle of
the run as well
as after. A 34
mile week Good
Job.
Marathon Guide's
Training Tips:
The purpose
of the long
run is to
build up
strength and
endurance
and to get
your body
used to
continuous
exercise
over an
extended
time. That’s
all -you
don’t need
to run at
your
intended
marathon
pace, (or
faster!),
this can be
counterproductive
and will
increase the
risk of
injury.
Don’t take
your long
run for
granted –
approach it
like you
would a
race. If
you’re not
feeling on
form our
advice is to
postpone the
long run to
another day.
Jago is also
including as a free bonus
seven additional ebooks
on topics like Marathon
Nutrition, and Injury
Prevention. You get all this for a very reasonable price!
With your
mileage going up
to 49 miles (10%
rise), pay
attention to the
environment you
are running in
and once again
your personal
safety. With
the increasing
mileage, we tend
to get focused
only on getting
to the weekly
finish line.
Sometimes we
forget that
safety can be
compromised in
the blink of an
eye. Please
stay alert and
run smart.
Intermediate
Level: Week
8 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
6
T
7
E
7
HL
8
E
Rest
16
L
5
E
49
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:
The week starts
off with a 6
mile tempo run.
As always
warm-up for 1
mile and cool
down during the
last mile. Oh
yes, do not
forget to
stretch.
Day 2:
This will be a
relatively easy
7 miles at your
most comfortable
easy pace.
Day 3:
It’s time for
another hills
workout; 7 miles
worth, stay
focused.
Day 4:
Two easy runs
already this
week. This day
it is an 8
miler. Find a
suitable new
route and
remember your
stretching.
Day 5:
Rest today and
an easy bike or
swim if you
choose. Pasta or
potatoes tonight.
Day 6:
This week your
LSD run moves up
to16 miles.
Choose a course
that will not
take too much
out of you. A
nice hot bath
and a beverage
of your choice
as reward; good
idea?
Day 7:
A five mile
Recovery run.
This run is one
of the most
important ones
of the week as
has been noted
previously. Run,
walk, stretch,
repeat; one
method, but be
sure to get it
in as next week
starts tomorrow.
Marathon Program
Training Tips:
The
difficult thing about marathon training is
that in order to meet the weekly mileage
goals you have to run most days. Your body
does not really get enough time to recover
from the long run. Make sure you have an
easy training day the day before and the day
after your long run. Your legs will be
grateful!
The workload for
this week begins
to get heavier,
going up to 55
miles.
This represents
the build up to
the peak portion
of this training
program.
Stretching is
one of the
cornerstones of
your training,
as it will help
keep your
muscles in
decent shape
over the long
haul and thus
becomes a key
aid (please
review section
on stretching).
Experienced
Level: Week
8 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
8
HL
9
T
7
S
8
E
Rest
17
L
6
E
55
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 is a hills
workout of 8
miles. A good
start to the
week. Ensure
that your pace
delivers a
moderate effort
at best.
Stretch.
Day 2:
Another tempo
run of 9 miles
is on the
schedule today.
As usual you may
want to switch
with day three.
Choose your
poison
carefully.
Day 3:
The speed
workout is 7
miles (11,300
meters) this
week. Remember
the top of the
ladder distance
should increase
to say 1200
meters and you
should increase
the number of
either 400s or
800s. Just do
the math.
Day 4:
An easy 8 miles
today. Keep this
as an easy day
because of your
long one this
week.
Day 5:
Rest day. You
may be ready for
it, but do your
stretching at
least.
Day 6:
The LSD run is
17 miles this
week. Consider
factoring in a
few walking
breaks
coinciding with
your hydration
replenishment.
Above all keep
the pace easy.
Time for some
comfort food and
a warm bath,
right.
Day 7:
The recovery run
is 6 miles easy.
Almost goes
without saying.
Light stretching
before, during
and after would
not hurt.
Marathon Guide's
Training Tips:
Professional athletes are
very aware of feeling “burned out” mentally
as much as physically. If you train all the
time we guarantee this will happen to you…
Make sure you take the time off which is
built into your schedule. If you are feeling
the stress of doing a lot of training, then
taking 2 or 3 days away from your training
program and from exercising in general can
be a tremendous benefit.
First
Time Marathon Runners