A free weekly
marathon
training program
and guide for
marathon runners
from 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!
August 15th
2010,
Mike's Training
Notes
Hi
All
-
I'm still cross-training until my hamstring /
IT band problem clears up. My cycling is
definitely improving!
Marathon Training Tip Of The Week
Hill
Work!
Are you including hills on your training
runs? They provide a good way to strengthen your
legs including the important quadriceps muscles.
Try and do hill running at least once a week.
See more about hill training in this article.
Safe running
- see you next
week!
Mike
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
stretching
and cross
training
information
Marathon
Training
Guide:
Week
9
This
week
we
look
at
some
other
aspects
of
your
weekly
long
run.
This
includes
things
like
your
running
pace
and
carbo'
loading. Check
the
training tips!
In week four we
spoke about your
personal safety
on the road.
Once again we
feel that this
aspect of your
training cannot
be emphasized
too much because
bikes, cars,
trucks and other
assorted
conveyances will
not only hurt
you but ruin
your marathon
training. Again,
there is a need
to mention
several road
running tips
especially on
long runs when
our attention
'wanders'!
Always run
facing
traffic
Wear a
reflective
safety vest
after dusk
and before
dawn
Always give
bikes and
vehicles the
right of way
even if it
is yours
Always
hydrate
before,
during and
after a run
Run with a
buddy
whenever
possible
There are many
more of these
little bits of
wisdom, but you
still get the
idea again,
right?
Beginner
Level: Week
9 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
6
E
6
T
Rest
6
HD
Rest
16
L
3
E
37
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:
Start the week
with 6 Easy
miles. Reminder:
this is your
last week with
five days of
training for a
while, next week
you will start
the peaking
phase of your
training,
although you may
think you have
started this
week.
Day 2:
This is your
ninth week of
training. A 6
mile tempo run
is on the
agenda.
Day 3:
Rest day. Please
use it wisely
and above all,
do not forget
your stretching.
Day 4:
It is time for a
hard paced 6
miles. You
should be quite
fatigued as you
approach your
cool down.
Day 5:
Rest today. A
bit of light
stretching and
an easy walk.
Get to bed
early. Eat
Pasta.
Day 6:
LSD run of 16
miles. This is
your longest run
to date, keep it
slow. Be
prepared with
lots of
water/Gatorade/gels,
etc. This one
will test your
stamina as you
will be on your
feet in excess
of 2 hours.
Enjoy.
Day 7:
Enjoy your last
3 mile recovery
run because they
will be getting
longer for the
next little
while. Hope you
survived this 37
mile week and
are ready for
more.
Marathon Guide's
Training Tips:
You should
do your
weekly long
run at a
slow,
comfortable
pace, always
slower than
your
intended
marathon
pace. The
aim is to
get your
body used to
continuous
exercise for
longer and
longer
periods. You
will run at
your
marathon
pace during
shorter
training
runs.
Remember,
the goal is
to build up
your
endurance
gradually,
not to
simulate the
actual race!
As your long
runs
increase in
distance you
definitely
need to
carbo’ load
one to two
days before
the run. As
your weekly
distances
increase,
you should
be eating
plenty of
quality
complex
carbohydrates
like whole
wheat grains
and cereals.
The
traditional
pasta dish
the day
before will
help you get
through the
distance.
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!
Please review
the running
safety tips in
the beginner's
program above.
Another 49 mile
week. How are
you holding up?
A nutrition
reminder is in
order. Energy
levels are oh so
important, so
make sure that
your body is
ready for the
task at hand.
Review Nutrition
sources. Getting
plenty of rest
is also way up
there on the
list of how to
cope because you
are now
committing
anywhere from 7
to in excess of
10 hours per
week, right? A
quick lunch, a
short catnap,
back to work,
familiar
scenario?
Intermediate
Level: Week
9 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
6
M
6
E
7
T
7
E
Rest
18
L
5
E
49
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:
An easy 6 miles
of marathon pace
work today and
of course some
light stretching
after.
Day 2:
Today you have
schedule an easy
6 miles. Do it
on your
favourite
course, followed
by some light
stretching.
Day 3:
Seven mile tempo
run scheduled.
Notice, it has
been bumped up a
mile, hold that
pace.
Day 4:
Today the
schedule calls
for 7 miles at
an easy,
comfortable
pace. This will
be a good run to
ease into your
upcoming rest
day.
Day 5:
Rest day. Use it
wisely. Exercise
bike or a swim
in the pool.
Day 6:
This LSD run has
been bumped up
to 18 miles and
should be
treated with
respect.
Remember, you
are basically
trying to get
your body used
to being on the
move for
extended periods
of time like 3
hours or more.
Run/walk is
quite acceptable
and easier on
your body, trust
us on this one!
Day 7:
Recovery day is
here once again
with another 5
miler. Light
stretching will
work wonders
today. Ready for
next week?
Marathon Program
Training Tips:
At what pace should you do your long run?
30 – 80 seconds per mile slower than your
marathon pace is a good general guide,
depending on your intended marathon pace.
This is important when you reach the 15 mile
plus level.
It is important to drink plenty of water
during your long runs. If you start to get
that dry parched feeling in your throat, it's
too late – you are already de-hydrated.
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
This week the
mileage will
rise to 59 as
you get into the
meat of the
training. We
would like to
reiterate the
concept of
injury
avoidance/management.
With the
upcoming heavier
efforts,
injuries will
begin to show
up. Pay
attention to
your body and be
prepared to deal
with these
issues.
Experienced
Level: Week
9 Mileage
Chart
Day
1
Day
2
Day
3
Day
4
Day
5
Day
6
Day
7
Mileage
Goal:
7
S
11
E
9
H
10
E
Rest
16
L
6
E
59
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:
Seven miles of
speed work to
start the week.
Please stick to
your chosen
paces for the
various
distances. It
may be time,
though to
shorten the
recovery period
between. If you
are jogging and
stretching
between shorten
the distance. If
you are just
stretching, cut
the time to
start the next
distance by 30
seconds.
Day 2:
Today the easy
run becomes a
bit longer (11
miles), but
should be a
welcome relief
from the heavy
duty effort of
yesterday.
Day 3:
Hills are on the
agenda for
today. This is a
9 mile workout.
Stay focused.
Day 4:
This is an easy
10 miles with
some light
stretching after
and a whole day
off tomorrow.
Day 5:
Finally a rest
day. Stretching
and maybe an
easy bike ride
or other
non-weight
bearing activity
that will help
mitigate the
stress on your
legs. Don’t
forget to take
in some extra
carbs tonight.
Day 6:
It has been a
long week so the
long slow run
will only be 16
miles today.
Under 21/2
hours
duration maybe.
Do not worry if
it is not, the
time spent on
your feet is
what we want.
Day 7:
Six easy miles
of recovery,
followed by
light stretching
as usual. Good
week of effort.
Marathon Guide's
Training Tips:
As you know, many marathons
include at least one significant hill, so
try and include one in your long run if
possible. It’s better to train on more
challenging terrain than the marathon if you
can, even if it’s just for the psychological
advantage of knowing you did it.
You
will benefit more from the long run if your
body has time to recover. Your easy training
day the day after will help. If you have had
a harder run, and are still feeling sore,
try and shuffle your schedule to extend the
recovery days. Your body will be grateful
and you will end up stronger!
First
Time Marathon Runners
