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Managing
Injuries and
Illness make up
another
cornerstone of
your marathon
training.
Inevitably,
injuries will
creep into your
training; if not
already, soon.
Recognizing and
treating them is
very, very
important.
Minor muscle
pulls, shin
splints, etc.
can be treated
with rest, ice,
compression and
elevation
(RICE). Illnesses which
involve an
elevated
temperature
always mean DO
NOT RUN. Also
if temperature
is normal, check
your pulse
rate. If it is
elevated above
what it normally
is, then cut
back on your
workout at
least. |
This is your
first 5-day week of training and you also will reach the 30
mile/week level.
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Week 5 Daily
Training
Schedule
Day 1:
A tempo run
of 5 miles .
Day 2:
Easy 6
miles. Keep
it easy,
this your
first 5 day
week.
Day 3:
Rest day.
Stretch
lightly and
relax.
Day 4:
A Hard run
of 4 miles.
Trust us, it
is enough.
Day 5:
Rest day in
preparation
for your
first 12
miles.
Day 6:
LSD run of
12 miles.
Take it easy
on this one,
maybe do
some walking
every 20
minutes or
so. If you
have not
been
carrying a
water
bottle, do
it now.
Energy Gels
and Bars
should be
taken too.
Your stomach
may not be
too happy
with them at
first. Find
the
combination
that works
for you.
Day 7:
An easy
recovery run
of 3 miles
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Marathon Program
Training Tips
-
Running with
a cold: - many
people
still continue
their
training if
they catch a
cold or
‘flu. The
danger is
weakening
your body
further when
it is
already
stressed by
fighting the
infection.
We
definitely
advise you
not to try
and do your
long run if
you have a
bad cold or
‘flu.
-
Eat healthy!
Eating the
right foods,
and taking
dietary
supplements,
can
certainly
help to keep
you feeling
better, and
to ward off
minor
ailments.
Read more
about this
on our
Marathon
Training
Diet
page
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