Using The Marathon Training Schedules
Basis:
The schedules are based on a seven day rotation, and do not have to correspond to the days of the week. Each training day has a number of miles and a designation to indicate the type of run for that day. We realize you will not always be able to follow the plan every single day, and there is flexibility built into the program so you can switch workouts around as the need arises.
Example:
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Mileage Goal: |
||||||
|
7 |
T |
5 |
E |
7 |
HD |
4 |
M |
Rest |
12 |
L |
5 |
E |
40 |
Legend:
E = Easy Pace;
HD=Hard Pace;
HL = Hills;
L=Long Slow Run;
M = Marathon Pace;
S = Speed-work;
T=Tempo
Use your long run day to determine the days of the week. If your long run day was normally a Wednesday, the week days for the above schedule would be:
|
Fri |
Sat |
Sun |
Mon |
Tue |
Wed |
Thu |
Mileage Goal: |
||||||
|
7 |
T |
5 |
E |
7 |
HD |
4 |
M |
Rest |
12 |
L |
5 |
E |
40 |
Jot these mileage goals down in your running log as you go from week to week.