Marathon Training Program & Guide

Another common cause of injury is running in worn-out shoes. Check the heel wear especially as this can aggravate pronation problems. If you need new shoes, now is a good time to get them. Well before marathon day and in time for some up-coming longer training runs.

Watch our video on choosing the best shoe for you.

See you next week!

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!

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Introduction

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 our Marathon Training Guide FAQ

Click here for stretching and cross training information

Marathon Training Guide: Week 6

The focus this week (and the next few weeks) is on the long runs as we gradually build up the distance. Make sure to do your long run at a slower pace, and take a walk break if you need it. Keep hydrated as well!

[Previous Weeks]

Select Your Marathon Training Program Level:

Beginner - Intermediate - Experienced

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Beginner Program: Week 6:

This will be your second week of 5 days of training and you may be wondering how you are going to be able to manage an ever increasing workload. Now is time to take stock of your family commitments, job and other important things in you life. As for family, try and do most of your workouts at a time when they do not interfere or try to integrate them, like take the kids to soccer, hockey, basketball, dancing class or whatever and do the workout while they are doing theirs. As for long runs, find a route that is bicycle friendly (weather permitting) and use them as support staff. They get a workout and you all have some quality time.

Beginner Level: Week 6 Mileage Chart

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Mileage Goal:

Rest

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

Marathon Guide's Training Tips:

Avoiding injuries is key to the success of your marathon training. Always be aware of the surface you are running on, from concrete sidewalks to forest trails. Concrete is definitely the worst, so try and stay away from this kind of surface. Forest trails and woodchip paths are great for reducing the pounding on your legs, so whenever you get a chance to run off the road – take it! In winter, a couple inches of fresh snow provides excellent cushioning!
Your pulse rate is an excellent indicator of your overall condition. Measure your resting pulse rate once or twice a week at the same time of day to establish your ‘normal’ rate. As you get in better shape, your pulse rate should decrease. Any increase over your normal rate could mean your body is fighting an infection.

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Intermediate Program

Week 6:

With your mileage increasing to 40 miles and 6 days of training this week it is time to be very mindful of injuries and their management. Pay attention to your body and take the time to do your stretching daily, as it is one of the keys to your staying on the roads and on course for your upcoming marathon. Review relevant literature on running related injuries and govern yourself accordingly.

Intermediate Level: Week 6 Mileage Chart

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Mileage Goal:

Rest

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:

Let us start the week with a good hard run of 5 miles. As usual get warmed up and then put the hammer down. You should be OD (in oxygen debt) for the middle part of the workout. Enjoy your cool down and stretch lightly after.

Day 2:
In keeping with hard/easy, today is a 5 mile run at a comfortable pace. Relax and enjoy.

Day 3:
The workout today is a 6 mile Tempo Run, consisting 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.

Day 4:
This is an easy run day; 6 miles on easy terrain. Reminder that stretching after all runs is mandatory and before a run, optional.

Day 5:
Rest day. Stretching and/or Cross Training. Also carbo loading day like a nice pasta dinner with family and/or friends.

Day 6:
Long Slow Distance Run of 14 miles. This run is very important and should not be missed. Furthermore, remember to keep it 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.

Day 7:
Today is a recovery day of 4 easy miles to get the lactic acid build up out of your muscles from yesterdays LSD run.

Marathon Guide's Training Tips:

Feeling tired all the time? Long training runs or too frequent training can weaken your immune system, making you more susceptible to catching colds and contributing to a general fatigue. If you see this happening you know you are trying to do too much. The remedy is to simply cut back, and reduce, or even skip, your long run that week.
Your pulse rate is an excellent indicator of your overall condition. Measure your resting pulse rate once or twice a week at the same time of day to establish your ‘normal’ rate. As you get in better shape, your pulse rate should decrease. Any increase over your normal rate could mean your body is fighting an infection.

Experienced Program

Week 6:

As you may be aware by now, this is a fairly structured marathon training program based on the hard/easy approach utilizing the elements of pacing like hill workouts and long slow runs to help with your endurance; tempo runs and speed/interval workouts to target your strength and commitment to pace at the level required to meet your marathon goal and easy paced workouts to help with recovery. Understanding these concepts and applying them are paramount for success at this level.

Experienced Level: Week 6 Mileage Chart

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Mileage Goal:

Rest

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:
Let’s begin the week with a speed workout of 6 miles (9,700 meters, see section on speed/interval). As you may have noted from previous workouts of this nature, they are conducted similar to climbing a ladder and then coming back down. The mileage has been increased by one and you are to add a longer distance to the top of the ladder (i.e. 1000 meters). Do the math first for the workout. Please note most workouts are conducted on a track, indoors or outdoors and most tracks are now measured in meters like in the Olympics or any track meet.

Day 2:
Today is a scheduled 8 miles of tempo. Please feel free to switch with day three as yesterday may have left you a bit fatigued. Please do your stretching.

Day 3:
A hill workout of 7 miles is on your schedule. See day two and refer to earlier week for description of the workout.

Day 4:
Your first easy workout of the week, a mere 8 miles. Take it easy on this one and have a good light stretch.

Day 5:
Take a break, 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:
Long slow distance run, 15 miles. This run is very important and should not be missed. Furthermore, please go slow 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 5 mile recovery run to finish off your sixth week of training. Once again I must emphasize the stretching component.

Marathon Guide's Training Tips:

Relax! In most sports you are going to perform better if you are relaxed, both mentally and physically. Look at the lead pack of any major marathon – do they look like they are working as hard as they really are? No - they have settled into a steady relaxed pace. As you run, try to consciously relax your neck, arms, hands and legs. You will run much more smoothly and easily.

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