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Well
here we are - almost. This final week will
probably be rather difficult for you because
your training levels are down to almost nothing
and your body has recovered to the point that
all you want to do is get to Marathon day right
now. You really need to stay focused and make
and follow a plan to get you to the finish line
within the goal that you established so many
weeks ago. |
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 17 Daily
Training
Schedule
Day 1:
An easy 5
miles is on the
agenda today.
Take it real
easy. Stretch.
Resist the urge
to go hard.
Day 2:
Rest is all we
have for you
today.
Friends/family
walk in the Park
and the
necessary
stretching.
Day 3:
You get to run
again today.
Four miles and
make it more
like a jog,
followed by
stretching.
Day 4:
Rest, rest, and
more rest. Easy
biking. Begin to
load up on
carbohydrates
over these last
3 days.
Day 5:
This is another
day of rest.
Please do your
stretching. Get
as much sleep
tonight as you
can because you
will probably
sleep fitfully
the night before
the big event.
Day 6:
This is the day
before your
marathon. A 2 to
3 mile run is on
the agenda, but
it is optional.
Stretch whether
you run or not.
Try to keep off
your feet today
for the most
part. No major
shopping, or 3
or 4 hours at
the running
expo. Have a
relatively early
pasta based meal
(something tried
and true) and
begin to hydrate
for the morning.
Settle down
early and get as
much rest as you
can.
Day 7:
MARATHON DAY IS
HERE. Run 26.2
miles. Take your
time building to
your chosen pace
and when you
reach that pace
stay with it. Do
not try to go
faster to make
up for the time
you feel that
you lost at the
start. You might
be able to make
this time up in
the last 2 or 3
miles of the
marathon.
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Marathon Program
Training Tips
-
Rest and
relaxation
is the
‘order of
the day’ for
the now. You
can ruin
your race if
you try to
do too much
during this
week. Make
sure you get
plenty of
sleep. Try
to keep your
stress level
low, by
purposely
avoiding the
common
‘stressors’
in your
life.
-
Whatever you
do, avoid
the
temptation
(because you
are feeling
strong) to
do a ‘last’
hard or long
run before
the
marathon.
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After the
race,
(although
you probably
don’t feel
like it) you
should walk
around the
finish area
for fifteen
minutes or
so. Do some
stretching
as well to
help your
muscles
gradually
relax.
Eating some
of the post
race snacks
like bananas
and apples
is
beneficial.
Make sure to
drink plenty
of water and
a sports
drink like
Gatorade.
You might
want to take
a warm bath
after you
return home,
just to
relax.
However many
experts say
this can
aggravate
sore
muscles. So
if you do to
take a bath,
make sure
the water is
not overly
hot.
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