Beginner Program:                                          Week 9:

In week four we spoke about your personal safety on the road. Once again we feel that this aspect of your training cannot be emphasized too much because bikes, cars, trucks and other assorted conveyances will not only hurt you but ruin your marathon training. Again, there is a need to mention several road running tips especially on long runs when our attention 'wanders'!

• Always run facing traffic

• Wear a reflective safety vest after dusk and before dawn

• Always give bikes and vehicles the right of way even if it is yours

• Always hydrate before, during and after a run

• Run with a buddy whenever possible

There are many more of these little bits of wisdom, but you still get the idea again, right?

Beginner Level: Week 9  Mileage Chart

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:

Start the week with 6 Easy miles. Reminder: this is your last week with five days of training for a while, next week you will start the peaking phase of your training, although you may think you have started this week.

Day 2:
This is your ninth week of training. A 6 mile tempo run is on the agenda.

Day 3:
Rest day. Please use it wisely and above all, do not forget your stretching.

Day 4:
It is time for a hard paced 6 miles. You should be quite fatigued as you approach your cool down.

Day 5:
Rest today. A bit of light stretching and an easy walk. Get to bed early. Eat Pasta.

Day 6:
LSD run of 16 miles. This is your longest run to date, keep it slow. Be prepared with lots of water/Gatorade/gels, etc. This one will test your stamina as you will be on your feet in excess of 2 hours. Enjoy.

Day 7:
Enjoy your last 3 mile recovery run because they will be getting longer for the next little while. Hope you survived this 37 mile week and are ready for more.

Marathon Guide's Training Tips:

• You should do your weekly long run at a slow, comfortable pace, always slower than your intended marathon pace. The aim is to get your body used to continuous exercise for longer and longer periods. You will run at your marathon pace during shorter training runs. Remember, the goal is to build up your endurance gradually, not to simulate the actual race!

• As your long runs increase in distance you definitely need to carbo’ load one to two days before the run. As your weekly distances increase, you should be eating plenty of quality complex carbohydrates like whole wheat grains and cereals. The traditional pasta dish the day before will help you get through the distance.

Please review the running safety tips in the beginner's program above.

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:

An easy 6 miles of marathon pace work today and of course some light stretching after.

Day 2:
Today you have schedule an easy 6 miles. Do it on your favourite course, followed by some light stretching.

Day 3:
Seven mile tempo run scheduled. Notice, it has been bumped up a mile, hold that pace.

Day 4:
Today the schedule calls for 7 miles at an easy, comfortable pace. This will be a good run to ease into your upcoming rest day.

Day 5:
Rest day. Use it wisely. Exercise bike or a swim in the pool.

Day 6:
This LSD run has been bumped up to 18 miles and should be treated with respect. Remember, you are basically trying to get your body used to being on the move for extended periods of time like 3 hours or more. Run/walk is quite acceptable and easier on your body, trust us on this one!

Day 7:
Recovery day is here once again with another 5 miler. Light stretching will work wonders today. Ready for next week?

• At what pace should you do your long run?  30 – 80 seconds per mile slower than your marathon pace is a good general guide, depending on your intended marathon pace. This is important when you reach the 15 mile plus level.

• It is important to drink plenty of water during your long runs. If you start to get that dry parched feeling in your throat, it's too late – you are already de-hydrated.

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:
Seven miles of speed work to start the week. Please stick to your chosen paces for the various distances. It may be time, though to shorten the recovery period between. If you are jogging and stretching between shorten the distance. If you are just stretching, cut the time to start the next distance by 30 seconds.

Day 2:
Today the easy run becomes a bit longer (11 miles), but should be a welcome relief from the heavy duty effort of yesterday.

Day 3:
Hills are on the agenda for today. This is a 9 mile workout. Stay focused.

Day 4:
This is an easy 10 miles with some light stretching after and a whole day off tomorrow.

Day 5:
Finally a rest day. Stretching and maybe an easy bike ride or other non-weight bearing activity that will help mitigate the stress on your legs. Don’t forget to take in some extra carbs tonight.

Day 6:
It has been a long week so the long slow run will only be 16 miles today. Under 21/2 hours duration maybe. Do not worry if it is not, the time spent on your feet is what we want.

Day 7:
Six easy miles of recovery, followed by light stretching as usual. Good week of effort.

Marathon Guide's Training Tips:

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