Marathon Training Schedule - Advanced

Week  #  18

  

 

Marathon Training Tip Of The Week: - Marathon Recovery!

The race is over! Running a marathon takes its toll on you, both physically and mentally. How well you recover depends on how hard your race was, and your activity level and attitude during the weeks following the race.

Read our Marathon Recovery article here to help you get back into regular running as soon as possible.

 

 

 

Click to download our Free Marathon Race Strategies guide to running a successful marathon

 

 

Marathon Training Schedule: Week 18

Congratulations on completing your marathon. Now it's time to focus on the recovery over the next two weeks. Make sure to follow our training tips below...

 

 
 

 

Advanced Level: Week 18 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
Rest/Walk Walk 3 E Walk Cross train 5 E Walk 8

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo

 

This week is devoted to your recovery and how to go about it assuming you have no injuries that may keep you from running. It is meant to help you get slowly back on to a base training program and still be enthusiastic about running in general and maybe doing another marathon some time in the not too distant future.

Below are the suggested day-by-day training goals for this week's training. Don't worry if you have to miss a day, or make adjustments. This is an 18 week program and you have plenty of time to get back on track.

 

 

 

Week 18 Daily Training Schedule

 

 

Day 1:

This is generally meant to be a rest day, but one where you get some activity such as walking, swimming or biking. Whatever activity you choose, use it to reflect on your very recent effort honestly and begin the evaluation process which may ultimately determine whether there is another marathon in your future.

Day 2:
Many people would consider going for a short 2 to 3 mile jog today with walking. You decide.

Day 3:
Today is the day that you should go for an easy paced recovery run/jog of 3 miles with your running buddies/club/group. Make sure that your pace is such that you can carry on a conversation easily. No heavy breathing.

Day 4:
You would be well served by taking another rest day. Include a walk and stretching too.

Day 5:
Today forget the run and hop on your bike for an easy non weight bearing pedal.

Day 6:
Today you may want to go for an easy 5 miles and a stretch. Your choice.

Day 7:
It is now one week since your marathon. Take a nice long walk and revisit the highs and lows of your run. You should now know what running and marathoning means to you. If you have forgotten, you may remember that your marathon recovery period rule of thumb suggests no heavy duty training for 26 days the distance of your marathon in miles. You would be wise to follow it.

 

Marathon Program Training Tips

  • Try to avoid running hills during the recovery period. If you have access to off-road trails, your legs will appreciate the softer surface.

  • Another great way to help you recover is cross training. Swimming and cycling are good examples of low impact sports that provide you with the benefits of aerobic exercise without the pounding.

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