Beginner Program:                                          Week 7:

Beginner Level: Week 7  Mileage Chart

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.

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.

• 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.

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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:
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:

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