A weekly
marathon
training program
and guide for
marathon runners
from the
beginner to
experienced
levels.
Mike - marathon
runner & author
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you currently training for a marathon? Download our free
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Race Strategies"
report and improve your performance!
July 24,
2011
Mike's Training
Notes
Marathon Training Tip Of The Week
Speedwork?
There is no
doubt that
speedwork
training can
improve your
running
performance -
but do you need
to include this
as part of your marathon
training program? My
advice to the
'average'
marathon runner is not to
do a lot of
formal speedwork
(the occasional
race is OK)
during your
training because
the risk of an
injury is
greatly
increased.
I know that
some people,
especially the
faster runners,
will disagree -
so ultimately
it's your
choice!
“ 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
Click here
for
stretching
and cross
training
information
Marathon
Training
Guide:
Week
7
The
theme
of
week
7
training
is
ramping
up
your
workouts
as
we
head
into
the
peak
part
of
the
program.
The
training
tips
focus
on
the
recovery
process
and
things
you
can
do
to
avoid
injury.
A
31 mile week is
about to begin
and we must
point out that
your body is
quite busy
trying to adapt
to the
increasing
stress that you
are putting on
it. Therefore
we would like to
reiterate the
importance of
stretching
regularly. It
will go a long
ways to helping
you stay on the
roads and
completing this
training program
and ultimately
meeting your
goal.
Beginner
Level: Week
7 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
5
T
5
E
Rest
5
HD
Rest
13
L
3
E
31
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:
Let us
begin with a 5
mile tempo run.
By now, you
should have your
chosen pace down
pat and it may
not be as much
effort as it was
in the
beginning,
right?
Day 2:
This day will be
an easy paced 5
miler. Try
concentrating on
your running form
and keep your
body as relaxed
as you can.
Day 3:
Rest day. See
Stretching and
Cross-Training
Sections.
Day 4:
Today is a
scheduled hard 5
miler on your
favorite flat
course. Warm-up
and go anaerobic
for the middle
part of the run
and then cool
down. The effort
should be such
that you are
just able to
make it to the
cool down part
of the workout.
Walk and jog to
the finish and
have a leisurely
stretch while
re-hydrating.
Day 5:
Rest day. See
other rest days
and/or walk to
the store for an
ice cream or hot
chocolate.
Day
6:
Okay, today is
your first half
marathon
distance (13
miles). You need
to go easy and
perhaps take
regular walking
breaks of 1 to 2
minutes every 20
minutes or so.
During these
breaks hydrate,
stretch and
evaluate how
your body is
reacting. Pay
attention to
what it is
telling you.
Day 7:
A three mile
recovery run.
This is a good
way to evaluate
your long slow
distance run of
yesterday and do
some thinking on
how you felt
during and
after. Hope you
had a
nice hot bath
and a treat of
some sort later.
Marathon Guide's
Training Tips:
Ice is a
great remedy
for muscular
pains and
sore joints.
An ice pack
on sore
muscles or
tendons for
10 to 15
minutes two
or three
times a day
will help
speed up the
recovery
process.
If you catch
a cold, you
have to be
careful not
to make
things worse
by
continuing
to train at
your normal
level. Don’t
add stress
to your body
by trying to
do your long
run if you
have a bad
cold or
‘flu. Take a
lot more
care of
yourself
(e.g. a day
off work)
than you
normally
would, if
you weren't
training for
a marathon.
Advertisement
Beginner Marathon Runners
Find out how you can master the marathon
distance even on your first attempt!
The base
building period
is over and now
it is time to
start building
towards the
peak. It is also
time to think
about things
like getting
enough rest and
sort out the
demands on your
time from not
only the running
program, but
work and family
too. Do not
neglect the
importance of
the
aforementioned.
Stress
management in
all its aspects,
must be
addressed.
Intermediate
Level: Week
7 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
7
M
6
E
6
HL
5
E
Rest
15
L
5
E
44
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:
Today you will
start with a 7
mile marathon
pace run.
Warm-up
first and slip
into the pace
you have chosen.
It is important
to be consistent
with your pace
because you will
be doing a lot
of training at
your marathon
pace.
Day 2:
Today’s 6 mile
workout will be
conducted at an
easy aerobic
pace followed by
light
stretching.
Day 3:
A Hill workout
is scheduled,
with a total
distance of 6
miles. As usual,
warm-up for the
first mile and
cool down for
the final mile.
Make your hills
effort
consistent, the
equivalent of an
easy/moderate
pace.
Day 4:
This is an easy
5 miler. You
will probably
feel a bit
wasted today so
take it real
easy.
Day 5:
Rest and Stretch
today because
tomorrow will
test your
endurance and
willpower.
Day 6:
LSD of 15 miles
(refer to long
slow distance
definition).
This is
definitely a
hard day due to
the length of
the run. Drag a
buddy or two out
with you; try
not to do this
on your own.
Day 7:
This is a 5 mile
recovery run to
get some of the
stiffness out of
your body.
Please take it
easy and have a
good light
stretch
afterwards.
Congrats, a 44
mile week. Hope
you are ready
for more in the
coming week.
Marathon Program
Training Tips:
Listen to your Brain? The
experts tell us “Listen to your body”. This
is great advice, but if you are feeling well
trained and ready for any challenge we say
“Listen to your Brain” as well and take
things a little easier. Lay off the extra
hard workouts or too many races during your
marathon training period.
Wearing worn-out shoes is a common way to
get injured. Don’t wear your shoes until the
soles wear out! When shoes have around 350
to 500 miles of wear throw them out or give
them to a needy cause. They may still look
OK, but they are worn out for any continued
training miles.
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
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
7 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
8
T
6
S
8
HL
10
E
Rest
14
L
6
E
52
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 tempo run of 8
miles to start a
52 mile week.
Light stretch
after you
finish.
Day 2:
Today the
workout will
consist of 6
miles (9,700
meters) of
speed. Stay
focused and hit
your times
consistently for
each distance.
If you are with
a group, please
do NOT try and
keep up with the
faster ones. You
have pre-set
your pace for
each distance,
follow the
program.
Day 3:
This is a hills
workout of 8
miles. If you
wish to switch
with day four,
please do so but
do not forget to
stretch after.
Day 4:
Wow, an easy 10
miler, now there
is an oxymoron!
Please see day
three.
Day 5:
Rest day.
Stretch lightly
and an easy bike
ride on trails
would be a good
plan.
Day 6:
Today is your
Long Slow
Distance workout
scheduled for
only 14 miles.
Gentle pace
please. Hope you
have your water
bottle and some
replenishment
products with
you.
Day 7:
A recovery run
of 6 miles to
takes some of
the stiffness
out of your
body. Finish off
with a good
light stretch, a
large orange
juice
and a warm bath.
You deserve it.
Marathon Guide's
Training Tips:
Following hard training workouts the
recovery process is very important. This
means focusing on nutrition and rest. A nap
after your weekly long run can help the
recovery process.
Anti-inflammatory agents like Ibuprofen can
also help a lot in your recovery. Try an
aspirin before going to bed on your weekly
long run day. This can help you sleep
better. Like any drug though, be prudent
about your consumption level.
