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Welcome to
Mike & Steve's
Marathon
Training Program
& Guide
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Steve:
veteran - 57
marathons |
A weekly
marathon
training program
and guide for
marathon runners
from the
beginner to
experienced
levels.
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Mike - marathon
runner & author |
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Download our free
"Marathon
Race Strategies"
report and improve your performance!
Marathon
Training
Program
Our
week-by-week
marathon
training program
will start up
again on
December 18 to
lead us up to
the Spring
marathon season.
Week 1 of the
training guide
is shown below.
In the
meantime
I'll be
publishing some
marathon
training info'
and general running
tips to improve
your running in my
training notes
(see below).
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November 6,
2011
Mike's Training
Notes
Marathon Training Tip Of The Week
How Fast Can You Run A Marathon?
This is a question every marathon participant
asks themselves. The answer is not easy, which
is partly why the marathon is an interesting
challenge for many runners.
T his week we
look at the factors that will affect your finish
time. We also test some of the popular marathon
time predictor calculators and give you our
assessment.
Click here to read this
interesting article:
Mike
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**********************************************************
The 100 Day Marathon Training Program
by Marius Bakken, Olympic Runner
“ 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.”
Read Our Review Of This Program
******************************************************** |
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This is the
first week
of the '26.2'
marathon
training
program. Our
weekly training
program starts
up again on
December 18, 2011
You can view
previous weeks
training modules
here.
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Training Tips
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-
select the right training program
-
meet your marathon goal
-
complete the race comfortably
-
avoid common marathon training
injuries
-
pace yourself during the race
-
recover easily afterwards
|
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Welcome to
the first week
of the 26.2
Marathon
Training
Program.
Our marathon
training program
covers an 18
week period
to help you
prepare for your
next marathon,
(16 training
weeks, plus the
marathon race
week and the
post-race
recovery week).
Each week we
will publish a
new chapter. If
you missed out
earlier,
previous
chapters will be
available.
*** First,
determine your
training level
to find out
which program to
follow: ***
è
Note: These
are only
guidelines,
and there is
overlap between
the categories.
Many other
factors will
influence your
ability to meet
a marathon time
goal, including
your age, gender
and your race
times for
shorter
distances like
10K.
Training
Category
|
Target
finish
times |
Number
of
Marathons |
1:
Beginner |
4
hrs,
plus or minus |
0 to
4 |
2:
Intermediate |
3h
10m
to
4h
10m |
5
or
more |
3:
Experienced |
2h
45m
or
more |
8 or
more |
Click the
links below
to see a
more
detailed
description
of each
training
level:
Our
Beginner
marathon
training
program is
not too
strenuous
and should
enable the
runner
with limited
experience
(including
first time
marathon
participants)
to finish
the 26.2
miles
without too
much
difficulty.
The
Intermediate
training
level will
suit many
runners with
a good
running base
and several
previous
marathons.
It is
designed to
build
sufficient
strength and
endurance to
get you to
complete a
marathon
close to, or
better than,
your
personal
best time.
The
Experienced
program is
aimed at
runners who
have already
run several
good
marathons
and are
looking to
improve
their
performance.
It is not an
easy
program, but
if you can
complete it
without a
lot of
strain, then
you should
do well in
the actual
marathon.
Select Your
Marathon
Training
Program Level:
Beginner -
Intermediate
-
Experienced
Marathon
Training
Guide:
Week
1
This
is
the
first
step
in a
long
(18
week)
road.
Remember
that
the
mental
side
of
marathon
training
is
just
as
important
if
you
want
to
train
well
and
run
a
good
race! |
Select Your
Marathon
Training
Program Level:
Beginner -
Intermediate
-
Experienced
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Beginner
Program:
Week
1
To enter into a
marathon
training program
you need to have
a mileage base
that you have
been carrying
for some time,
say 6 months.
This should be
at least 22
miles per week
or 3 to 4 hours
per week.
Preferably 4 to
six days per
week.
Pre-requisites:
-
A mileage
base of at
least 22
miles per
week for at
least 6
months
-
Good quality
running
shoes
-
Time to
commit to
this program
-
Determination
to stick it
out through
the good and
the bad
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Beginner
Level:
Week 1 Mileage
Chart
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
5 |
E |
5 |
HD |
Rest |
5 |
E |
Rest |
7 |
L |
Rest |
22 |
E =
Easy Pace; HD=Hard Pace; HL =
Hills; L=Long Slow Run; M =
Marathon Pace; T=Tempo |
Daily
Training
schedule
These are the
suggested
training goals
for each day.
Don't worry if
you have to miss
a day, or make
adjustments.
This is a 16
week program and
you have plenty
of time to get
back on track.
Day 1 –
Easy 5 miler.
Run this on
gently rolling
or flat terrain.
Softer surfaces
would be better
such as trails
or grass or dirt
roads. No
heavy breathing
on this run.
Start at a
warm-up pace,
then increase to
your regular
pace and finally
slow to a cool
down pace.
Day 2 –
Hard 5 miles.
Stretching is
optional before
a run.
This run should
take place on a
relatively flat
area and you
should be above
your personal
comfort level.
Note run to
consist of
warm-up pace
(15%, hard run
70%, cool down
15%). Stretching
mandatory after
run.
Day 3 –
Rest. (Cross
training
like easy bike
ride, short
swim, or easy
walk optional
along with your
daily stretching
regime).
Day 4 –
Easy 5 miler.
Run this on
gently rolling
or flat terrain
as on day one.
Take it easy on
this run.
As always
warm-up pace,
regular pace and
finally cool
down pace.
Day 5 –
Rest (see
earlier rest
day)
Day 6 –
Long run day 7
miles to be
conducted at an
easy pace (distance
will define this
as a hard day).
Warm-up will
consist of 15%,
easy 70% run and
cool down 15%.
Stretching after
is mandatory.
Day 7
–Rest (See
earlier rest
day) .
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website...
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Marathon Program
Training Tips:
-
Like many
difficult
tasks, one
of the
hardest
things is
simply
getting
started. We
always find
the first
few weeks of
a marathon
training
program are
difficult.
Not because
of the
mileage,
which is
relatively
low during
this stage,
but because
of the
discipline
of actually
having to
stick to a
program, day
after day,
week after
week.
-
The first 5
to 6 weeks
of training
are really
an
adjustment
period, as
you get used
to following
a regular
running
routine.
-
Introduce
walking breaks, especially on those longer runs.
You can use this technique to build stamina and
endurance without the usual aches and pains.
Simply put, walk briskly for several minutes
(one to five) for every 15 to 20 (or more)
minutes of running. You will be amazed at the
results. Fewer next-day aches and pains for one.
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Intermediate
Program |
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To train at this
level you will
have been
running on a
regular basis
for a minimum of
two to three
years averaging
30 to 35 miles
per week.
You will have
run more than 4
Marathons and
are ready to
work on getting
your time down.
So if you are
ready for some
more serious
training then
this program is
for you.
Trust us, if you
complete this
program, the
marathon itself
will be a “walk
in the park”. |
Intermediate
Level:
Week 1
Mileage
Chart
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
5 |
E |
Rest |
5 |
T |
5 |
E |
Rest |
10 |
L |
4 |
E |
29 |
E =
Easy Pace; HD=Hard Pace; HL =
Hills; L=Long Slow Run; M =
Marathon Pace; T=Tempo
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Daily
Training
schedule
All of our
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-
This is 5 miles
easy pace.
Please find a
gently rolling
or flat area and
ease into the
run (15%) before
getting into a
comfortable
aerobic zone
(70%) and finish
by cooling down
for the final
(15%).
Stretching is
mandatory after
each run.
Day 2-
Surprisingly,
this is a rest
day. Use
it for light
stretching and
perhaps some
Cross-Training
like an easy
bike ride (Road
or Mountain
Bike) or walk or
a swim or any
other non weight
bearing
exercise.
Day 3-
This day will be
devoted to your
first Tempo Run.
Tempo consists
of a warm-up
period at easy
pace (1 mile)
then pick a
pace, say 8
min/mile for the
middle 3 miles
and finish easy
for the last
mile of the
workout.
Generally pick a
pace under your
marathon pace
(30 seconds).
The objective is
to increase the
length of the
workout at pace
over the
duration of the
training
program.
This will help
you maintain
your marathon
pace over a
longer period of
time during the
actual event.
Day 4-
This is an easy
run day; 5 miles
on easy terrain.
Remember that
stretching after
all runs is
mandatory and
before a run,
optional.
Day 5-
Rest day.
Stretching
and/or Cross
Training
Day 6-
Long Slow
Distance Run
of 10
miles. This run
is very
important and
should not be
missed. Furthermore,
please go slow
on this run as
it is meant to
get your body
acclimatized to
the time and
distance that
you will be on
your feet
running. Leave
any speed, tempo
or hard pace for
other times
during the
week.
Day 7-
Today is a
recovery day of
4 easy miles
(6.5 km) to get
the lactic acid,
etc out of your
muscles from
yesterdays LSD
run. |
Marathon Program
Training Tips:
-
You need to
find a time to do your running that fits in
with all of your other daily commitments and
activities. This isn’t easy in the ‘hustle
and bustle’ lives we lead today. Obviously,
your running has to move up on the priority
list and you will need to talk this over
with your family!
-
The time of
day you run is also affected by the weather.
If you live in a warm climate, with summer
temperatures frequently in the humid ninety
degree range, running early in the morning
may be the only option on some days.
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Experienced
Program |
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To train at this
level you will
have been
running on a
regular basis
for a minimum of
four years or
more averaging
35 to 40 miles
per week and
probably running
at least one to
two marathons
per year.
You will have
run more than 8
Marathons and
have had some
success in
getting your
times down to
the middle to
low 3 hour plus
mark. So
if you are ready
for some pretty
serious training
then this
program is for
you. If
you can complete
this program,
the sub 3 hour
marathon is
definitely
within your
reach. Be
prepared to make
a substantial
commitment of
time and
physical and
emotional
effort, as well
as personal
sacrifice to
attain this
goal. |
Experienced
Level: Week
1 Mileage
Chart
Day
1 |
Day
2 |
Day
3 |
Day
4 |
Day
5 |
Day
6 |
Day
7 |
Mileage
Goal: |
5 |
T |
5 |
HL |
5 |
E |
5 |
T |
Rest |
11 |
L |
4 |
E |
35 |
E =
Easy Pace; HD=Hard Pace; HL =
Hills; L=Long Slow Run;
M =
Marathon Pace; S = Speed-work;
T=Tempo
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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-
This run is 5
miles at tempo
pace. Tempo
consists of a
warmup period at
easy pace (1
mile) then pick
a pace, say 8
min/mile for the
middle 3 miles
and finish easy
for the last
mile of the
workout.
Generally pick a
pace under your
marathon pace
(30 seconds).
The objective is
to increase the
length of the
workout at pace
over the
duration of the
training
program. This
will help you
maintain your
marathon pace
over a longer
period of time
during the
actual event.
Day 2-
Another 5 mile
run with a
twist; you will
be doing Hill
repeats. They
ideally will
consist of a
period of
warm-up (1 mile
easy pace)
followed by
repeats of from
200 to 400
yards/meters.
You will run up
the hill at a
comfortable pace
and jog back
down. Repeat
until you have
completed the
middle 3 mile
portion of the
workout. Finish
with a cool down
run (1 mile).
Alternately, you
may pick a
particularly
hilly area and
run it at a
comfortable
pace. Do not
forget to
stretch after
the workout.
Day 3-
This is your
first easy day,
a 5 miler at
comfortable
pace. Take it
easy and
stretch.
Day 4-
Second tempo run
of the week 4
miles. See day
one.
Day 5-
Take a break,
you will need
it. This is a
rest day. An
easy walk, bike
ride or swim
will help you
recover and do
not forget to
stretch lightly.
Day 6-
First (LSD) long
slow distance
run, 13 miles.
This run is very
important and
should not be
missed.
Furthermore,
please go slow
on this run as
it is meant to
get your body
acclimatized to
the time and
distance that
you will be on
your feet
running. Leave
any speed, tempo
or hard pace for
other times
during the week.
Day 7- An
easy 3 mile (5
km) run to
finish off your
first week of
training. Once
again I must
emphasize the
stretching
component.
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Marathon Program
Training Tips:
-
Follow the
program - As you start out you’ll be Gung
Ho…! Resist the temptation to do too much at
the beginning. Your goals in the first few
weeks are to settle into a regular training
routine, and start to increase your long run
distance. It’s best to increase your miles
gradually as described in your training
schedule. If you miss a day don’t worry
about catching up. There is plenty of
flexibility in a 16 week program.
-
Stick with
it - after several weeks of following your
training schedule, you will adapt to the
extra effort it takes to keep on track. It
becomes part of your daily routine.
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You Like
The
Marathon
Training
Guide...
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