Advanced
Level
Level:
Week 2
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 4 |
HL |
5 |
T |
5 |
E |
5 |
E |
Rest |
12 |
L |
4 |
E |
35 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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This week will
have the same
mileage as week
1 but with a
longer LSD run.
Remember that
this program is
difficult and it
is your
responsibility
to be well
rested and
adequately
prepared
nutritionally. |
B elow 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.
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Week 2 Daily
Training
Schedule
Day 1:
A 4 mile hills
workout. Your
effort should
equate to an
easy day on flat
ground or a
moderate effort
on hilly
terrain.
Day 2:
A tempo run of 5
miles. You
should be able
to handle it
with ease.
Stretch after.
Day 3:
This is an easy
5 miles and
please treat it
that way.
Day 4:
Wow, another
easy 5 miler.
Your batteries
should be
starting to
recharge nicely.
Day 5:
Rest day.
Stretch lightly
and an easy walk
would be a good
plan.
Day 6:
Today is a Long
Slow Distance
run of 12 miles.
Gentle pace
please.
Day 7:
A recovery run
of 4 miles to
takes some of
the stiffness
out of your
body. Finish off
with a good
light stretch, a
large OJ or beer
and a hot bath.
You deserve it.
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Marathon Program
Training Tips
- Follow the program!
As you start out you’ll be Gung Ho… resist
the temptation to do too much at the
beginning. Your goals in the first few weeks
are to settle into a regular training
routine, and start to increase your long run
distance. It’s best to increase your miles
gradually as described in this training
program. If you miss a day don’t worry about
catching up. There is plenty of flexibility
in a 16 week marathon training program.
-
Relax! In most sports you are going to
perform better if you are relaxed, both
mentally and physically.Look at the lead pack of any major marathon
– do they look like they are working as hard
as they really are? No - they have settled
into a steady relaxed pace, (albeit at 5
minutes per mile!). As you run, try to
consciously relax your neck, arms, hands and
legs. You will run much more smoothly and
easily.
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