Marathon Training Schedule - Beginner

Week  #  15

  

       

Marathon Training Tip Of The Week: - Train The Mind!

The final few weeks of a marathon training program can be hard on the head... you start to have doubts about your state of readiness, and maybe you're thinking of going for one more long run...

Don't do it! By now you have achieved whatever fitness level you are going to achieve. Instead focus mentally on the race and try to come up with a realistic time goal (I prefer a range; ex: 3hrs 40 min to 3 hrs 50 min).  You need to have a race strategy worked out (- download our free Marathon Race Strategies Guide if you haven't done so already), so you can deal with bad weather or a difficult course.

Read more about the mental side of marathon running here.

 
 

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

 

Marathon Training Schedule: Week 15

Only three weeks left to go before the marathon. This is the time to relax and enjoy this phase of the training. It also allows your body to recuperate and build up strength in preparation for the race.

 

 
 

 

Beginner Level: Week 15 Mileage Chart
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
4 E 5 H Rest 5 E Rest 12 L 4 E 30

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

 

 

 

 

 

It has been several weeks since we spoke of injury management. 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.

If you have any nagging injuries now is the time to to back off and attend to them. You have 20 days to do this! Use your best judgment on how much to run until marathon day. If you can, complete your remaining two longish runs and as much non weight bearing cross training as you feel comfortable with (at an easy pace).

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 15 Daily Training Schedule

 

 

Day 1:

 A four mile easy run start this week followed by the usual stretching regime.

Day 2:
Five hard paced miles. You should feel like you can do more. This is strictly to reinforce your marathon pace. Stretch and relax after.

Day 3:
This is a rest day and maybe a day for an easy swim.

Day 4:
Today calls for a comfortably pace 5 miles on your favorite course. Try and keep it easy.

Day 5:
Rest day again. A walk in the Park with your family/friends.

Day 6:
LSD run of 12 miles. This run could be down entirely at your chosen marathon pace if you feel up to it, after warm-up of course. Stretch as always.

Day 7:
A recovery run of 4 miles is scheduled. You may notice that as this Taper proceeds, you are beginning to feel fresher and stronger. Resist the urge to push the pace.

 

Marathon Program Training Tips

  • If you run with others, make sure you stick to your own training goals. Don't over-extend yourself trying to keep up. It's too close to the marathon to take chances!

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