Marathon Training Schedule - Beginner

Week  #  14

  

       

Marathon Training Tip Of The Week: - Tapering & Recovery!

This is a welcome stage in the training as we enter the tapering phase during the last four weeks. If you have had an injury or a cold recently this is the time to ease up and recover. If need be, you can skip a day here and there without affecting your training level. Remember to follow the program as closely as possible though...

With just a two or three weeks left until your marathon I'll be recommending some of our articles that can help you run a better race. The first one deals with a common problem most marathon runners experience - cramps!

How to avoid Cramps during the Marathon

 

 
 

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

 

Marathon Training Schedule: Week 14

We are now starting the tapering phase of the program. There are still some long runs to get through, but the overall weekly mileage is decreasing.

 

 
 

 

Beginner Level: Week 14 Mileage Chart
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 E 5 T Rest 5 E Rest 15 L 5 E 35

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

 

 

 

 

 

It's time to taper off from the higher mileage effort and allow your body to start the build-up to peak performance level. This week we are aiming for a total of 35 miles, down 10 from last week! It should feel relatively easy.

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 14 Daily Training Schedule

 

 

Day 1:

 Start the week with 5 Easy miles. Remember to stretch.

Day 2:
A five mile tempo run is on the agenda. The tempo is necessary to reinforce the importance of pace in your upcoming marathon.

Day 3:
Rest day. Please use it wisely and above all, do not forget your stretching.

Day 4:
It is time for another easy 5 miles. As always stretch after your run.

Day 5:
Rest today. A bit of light stretching and an easy walk. Eat Pasta and get to bed early.

Day 6:
LSD run of 15 miles. This one should take only about 2 hours or so of your day. Be Happy

Day 7:
Enjoy your last 5 mile recovery run and take your time. Stretch please.

 

Marathon Program Training Tips

  • Don't worry about losing any of the training base you have built up over the previous weeks. This will not happen! In fact your body will respond positively to the lower mileage and increased rest days.

  • Resist the temptation to do too much or run too hard during the tapering phase.

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