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It has been 5
weeks since we spoke of injury management. Since
you are now running 6 days a week and up to 40
miles, it bears repeating. The way you manage
any injuries which crop up will definitely have
a major impact on your marathon goal, which you
established many weeks ago. Please, if you have
an injury, re-evaluate your goal and if you
think you can continue your training, consider
dropping your mileage, but try and complete your
long slow distance run at the expense of some of
your other runs, especially the harder ones. |
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.
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Week 10 Daily
Training
Schedule
Day 1:
A four
mile hard run
start this week.
If you are good
to go push the
pace some more.
Day 2;
Five easy miles.
No heavy
breathing, but
try and break a
sweat. You
should feel like
you can do more.
Stretch and
relax after.
Day 3
Today you have a
tempo run of 5
miles. Warm-up
and relax
through the
chosen pace,
then ease into
the cool down.
Day 4:
In preparation
for your longest
run to date, an
easy 4 miler. No
sweat.
Day 5:
Rest day in
preparation for
your first 18
miles.
Day 6:
LSD run of 18
miles. This
really is a long
one. As
mentioned
earlier, take it
easy on this
one, maybe do
some walking
every 20 minutes
or so. Be
prepared for
whatever the
weather brings
your way. Make
sure that you
carbo-load with
some pasta or
whatever fits
the bill and
sits in your
stomach lightly.
You will
definitely
deplete your
energy levels;
carry suitable
replenishment
products. These
are the times to
test what is
easiest for your
body to
tolerate.
Day 7:
A recovery run
of 4 miles is
scheduled. If
you feel too
beat up from
yesterday, get
the bike out
indoors or out
and peddle away
some of the
muscle
stiffness.
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Marathon Program
Training Tips
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Lots of
people use
energy gels
during their
long runs.
Try these
and see if
it helps
your
endurance.
If they work
for you, you
should take
them while
training so
your body is
accustomed
when it
comes to the
marathon.
-
Whether you
look forward
to your long
runs, or
dread them,
can depend a
lot on the
days just
before your
long run.
Hopefully
you will
enjoy them
because the
gradual
increase in
mileage will
give you a
real sense
of progress
in your
training.
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