Marathon Training Schedule - Beginner

Week  #  12

  

       

Marathon Training Tip Of The Week: - Rest Is Important

If you're like me, by this stage of the training I seem to alternate between having really great training runs and then difficult ones. This is one of the effects of the higher weekly mileage, and your body doesn't always recover between one run and the next. If you stick with the program though, you'll appreciate the upcoming tapering phase as you approach race day.

In the meantime, the weekly rest day is always welcome. Don't use the scheduled rest day to make up for lost miles, make sure you take it off!

 
 

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Marathon Training Schedule: Week 12

You are now in the peak training phase of the program - don't be surprised if you struggle through some of the runs this week!

 

 
 

 

Beginner Level: Week 12 Mileage Chart
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 E 5 T 5 E 4 E Rest 18 L 5 E 42

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

 

 

 

 

 

Last week you ran 43 miles and this week you drop back to 42 miles. Don’t be fooled; this is another heavy duty week. We would like to remind you that you need to pay attention to your safety on the roads; any injuries that may be emerging; the need to stretch on a daily basis; the benefits of adequate rest; your increased nutrition requirements and you and your family's happiness.

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.

Week 12 Daily Training Schedule

 

 

Day 1:

 This day will be an easy paced 5 miler. Try concentrating on your running form and keep your body as relaxed as you can .

Day 2:
Let us begin with a 5 mile tempo run. By now, you should have your pace down pat.

Day 3:
Another easy 5 miles. Enjoy this because we are getting you ready for your second last real long run.


Day 4:
On today's schedule there is an easy 4 miler at a leisurely pace. Stretching after is mandatory for your own good.

Day 5:
Rest day. See other rest days and/or walk to the store for an ice cream or hot chocolate. A nice meal of pasta to help you on your way tomorrow and early to bed please.

Day 6:
Long Slow Distance of 18 miles today. You need to go easy and perhaps take regular walking breaks of 1 to 2 minutes every 20 minutes or so. During these breaks hydrate, stretch and evaluate how your body is reacting.


Day 7:
A five mile recovery run. This is a good way to evaluate your long slow distance run of yesterday and do some thinking on how you felt during and after.

 

Marathon Program Training Tips

  • As you get into weeks 12 and beyond, you’ll really appreciate running with your fellow club members, if you belong to a running club or a marathon training group. If not try and find someone you can run with from time to time, otherwise it gets awfully lonely out there!

  • Monitoring your progress as you follow the training program is important (hopefully you are keeping a log!) As the training weeks go it helps to look back over the previous weeks and see what you have accomplished and what you have missed out.

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