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This
will be your second week of 6 days of training
and you are quite able to manage this ever
increasing workload and deal with your family
commitments, job and other important things in
you life, right? The build up to the peak of
your training is within sight and it is now time
to re-focus on the ultimate goal based on what
kind of shape you are in physically and
mentally. If you need to revise your marathon
goal to a slower or faster time or to just
finish the marathon, now would be that time. |
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 11 Daily
Training
Schedule
Day 1:
This will be a 5
mile easy run,
you remember the
run that begins
with an easy
mile followed by
a good
comfortable pace
at or near your
aerobic
threshold and
finally a cool
down of about
one mile. Please
stretch lightly.
Day 2:
A tempo run of 5
miles is
scheduled for
today. Remember,
with tempo,
warmup for a
mile, do the
middle part at
pace and then
cool down for
the last mile.
Day 3:
The schedule
calls for an
easy 5 miles.
Just enjoy the
scenery today
and stretch.
Day 4:
In deference to
the additional
day of training,
another easy
paced 4 miles.
Day 5:
Rest day. Make
sure that you do
something today
besides your
stretching;
Non-weight
bearing like
biking or
swimming. It
will help your
legs. Also do
some carbo
loading at
dinner.
Day 6:
Long slow
distance run of
20 miles to be
conducted at an
easy pace. This
is your longest
run and must be
treated with
total respect.
Hydration and
replenishment as
well as
scheduled walk
breaks will make
your life much
easier on
tomorrows
recovery run.
Stretch, Treat
yourself and get
to bed early.
Day 7 :
Today is a
recovery run of
4 easy miles to
get some of the
soreness out of
your body. Walk
some if you
wish.
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Marathon Program
Training Tips
-
Diet is an
important
consideration
during
marathon
training.
Complex
carbohydrate
intake from
grains and
pasta has
long been
recommended
as the
foundation
of a running
diet. This
may well be
different
from your
normal diet.
You
definitely
need to make
sure you eat
sufficient
carbohydrates
to help
provide the
energy you
need on
longer runs.
-
Good quality
protein is
needed to
help build
and repair
muscle
tissue.
Don't
neglect this
important
aspect of
your
marathon
training
diet.
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