A weekly
marathon
training program
and guide for
marathon runners
from the
beginner to
experienced
levels.
Mike - marathon
runner & author
Are
you currently training for a marathon? Download our free
"Marathon
Race Strategies"
report and improve your performance!
February 27,
2011
Mike's Training
Notes
Marathon Training Tip Of The Week
Training
Intensity
You look at your training schedule and
realize you have to do 9 miles this evening -
after work! If you're like me you sometimes have
to force yourself out of the door and start the
training run. But then you slip into your usual
comfortable pace and finish the run.
What's wrong with this picture? - When
you're training for a marathon you really need
to make an effort to vary the intensity of your
workouts. Read more about this strategy for building strength and running a better
marathon.
“ 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
It has been 5
weeks since we
spoke of injury
management.
Since you are
now running 6
days a week and
up to 40 miles,
it bears
repeating. The
way you manage
any injuries
which crop up
will definitely
have a major
impact on your
marathon goal,
which you
established many
weeks ago.
Please, if you
have an injury,
re-evaluate your
goal and if you
think you can
continue your
training,
consider
dropping your
mileage, but try
and complete
your long slow
distance run at
the expense of
some of your
other runs,
especially the
harder ones.
Beginner
Level: Week
10 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
4
H
5
E
5
T
4
E
Rest
18
L
4
E
40
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:
A four
mile hard run
start this week.
If you are good
to go push the
pace some more.
Day 2;
Five easy miles.
No heavy
breathing, but
try and break a
sweat. You
should feel like
you can do more.
Stretch and
relax after.
Day 3
Today you have a
tempo run of 5
miles. Warm-up
and relax
through the
chosen pace,
then ease into
the cool down.
Day 4:
In preparation
for your longest
run to date, an
easy 4 miler. No
sweat.
Day 5:
Rest day in
preparation for
your first 18
miles.
Day 6:
LSD run of 18
miles. This
really is a long
one. As
mentioned
earlier, take it
easy on this
one, maybe do
some walking
every 20 minutes
or so. Be
prepared for
whatever the
weather brings
your way. Make
sure that you
carbo-load with
some pasta or
whatever fits
the bill and
sits in your
stomach lightly.
You will
definitely
deplete your
energy levels;
carry suitable
replenishment
products. These
are the times to
test what is
easiest for your
body to
tolerate.
Day 7:
A recovery run
of 4 miles is
scheduled. If
you feel too
beat up from
yesterday, get
the bike out
indoors or out
and peddle away
some of the
muscle
stiffness.
Marathon Guide's
Training Tips:
Lots of
people use
energy gels
during their
long runs.
Try these
and see if
it helps
your
endurance.
If they work
for you, you
should take
them while
training so
your body is
accustomed
when it
comes to the
marathon.
Whether you
look forward
to your long
runs, or
dread them,
can depend a
lot on the
days just
before your
long run.
Hopefully
you will
enjoy them
because the
gradual
increase in
mileage will
give you a
real sense
of progress
in your
training.
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 this week
you are fast
approaching the
peak phase of
your training.
This is a 52
mile week and
you may have
some nagging
injuries, are
constantly tired
and wondering if
you can give
anymore.
If
this is an
issue, skip the
tempo workout
and jump on your
bike. Just
remember, you
are almost at
the peak and
soon the
workload will
decline quite
markedly.
Intermediate
Level: Week
10 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
7
T
7
E
9
M
7
M
Rest
17
L
5
E
52
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:
A 7 mile tempo
run to start the
week off. Time
to dig in and
gut it out.
Day 2:
Today we have a
scheduled 7
miles at a
comfortable
pace. Finish it
off with a good
light stretch.
Day 3:
Nine miles at
marathon pace.
This should not
be too hard to
take.
Day 4:
Another run at
marathon pace,
only a 7 miler.
Seems to be a
familiar theme
here.
Day 5:
Finally a rest
day. Stretch,
have a nice
carbo-loading
meal and get to
sleep early.
Day 6:
This long run is
a mile shorter
than last week
at 17 miles.
Maybe some help
from your
family/friends.
Please pace
yourself
carefully and
take water,
Gatorade, power
gels, etc. Go to
Brunch and
replenish your
energy depleted
body.
Day 7:
The recovery run
today is 5 miles
at an easy pace.
Make it easy and
do some
extensive light
stretching
after. Have an
afternoon nap
today too. Wow,
52 miles, good
job.
Marathon Program
Training Tips:
The
weather is a big factor on marathon
day; so don’t put off your long run if the
weather is not the best. We're not
advocating you run whatever the conditions -
that could be dangerous when it’s too hot or
too cold. However you should go whenever
possible just to help you face reality if
the weather turns bad for the marathon. Just
make sure you take the conditions into
account.
Produced by Marius
Bakken, an Olympic runner and marathon coach.
Marius' program has a wealth of training
information including
A 120 page guide,
8 different training
schedules
25 instructional videos.
Here's what Grete
Waitz's husband & coach has to say about Marius'
program: "Marius Bakken has used his
unique experience as a world-class runner to put
together one of the most comprehensive marathon
products I have seen. Marius' experience and
knowledge of modern training techniques will
benefit runners, from the beginner to the
experienced marathoner."
- Jack Waitz,
husband/coach of 9 time NYC marathon winner
Grete Waitz
Week 10 brings
you to the 60
mile level and
closing in on
the very
pinnacle of this
training
program. We hope
the journey has
been a good one
so far. We have
been not only
building your
mileage and
strength and
endurance but
hopefully your
willpower and
tenacity. Your
mental fitness
will play a
large role in
your training
over the next
three weeks.
Stay strong
because it
should all
unfold very
nicely as the
mileage
decreases.
Experienced
Level: Week
10 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
10
T
7
S
9
HL
10
E
Rest
18
L
6
E
60
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:
A 10 mile tempo
run. Need I say
less? No, of
course not, you
can handle it.
Day 2:
This day is a
scheduled 7 mile
speed session.
You may move it
to day three.
Day 3:
This work out is
9 miles of
hills. Move it
to day two if
you like.
Day 4:
An easy run of
10 miles today.
Keep the pace
easy to
moderate.
Day 5:
Your traditional
day of rest. Use
it wisely
stretching
and/or
cross-training
and
carbo-loading.
Day 6:
Long Slow
Distance of 18
miles. It is
time to get you
back out on the
roads for a good
long one. Reward
yourself after
you stretch. Go
to
breakfast/brunch.
Stay safe.
Day 7:
Recovery run of
6 miles. Next
week, more FUN,
but until then,
as one of our
running buddies
would say, RUN
GENTLY.
Marathon Guide's
Training Tips:
Maybe it’s been a stressful
and tiring week of work or unexpected
activities and you're not looking forward to
the long run at all... It happens to most of
us once in awhile, but we just have to get
back on the training wagon and keep focused.
Whether you are off track or on track with
your fitness level and weekly mileage goals
will largely depend on how well you have
stayed focused on your goals. The secret to
staying focused during the weeks of training
is to look at your schedule before and after
each week of training. Bringing the weekly
goals to the front of your mind will
strengthen your resolve to meet the end
goal.
Beginner Marathon Runners
