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This will be
your second week
of 5 days of
training and you
may be wondering
how you are
going to be able
to manage an
ever increasing
workload. Now is
time to take
stock of your
family
commitments, job
and other
important things
in you life.
As
for family, try
and do most of
your workouts at
a time when they
do not interfere
or try to
integrate them,
like take the
kids to soccer,
hockey,
basketball,
dancing class or
whatever and do
the workout
while they are
doing theirs.
And
for long runs,
find a route
that is bicycle
friendly
(weather
permitting) and
use them as
support staff.
They get a
workout and you
all have some
quality time. |
These
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 6 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
-
Avoiding
injuries is
key to the
success of
your
marathon
training.
Always be
aware of the
surface you
are running
on, from
concrete
sidewalks to
forest
trails.
Concrete is
definitely
the worst,
so try and
stay away
from this
kind of
surface.
Forest
trails and
woodchip
paths are
great for
reducing the
pounding on
your legs,
so whenever
you get a
chance to
run off the
road – take
it! In
winter, a
couple
inches of
fresh snow
provides
excellent
cushioning!
-
Your pulse
rate is an
excellent
indicator of
your overall
condition.
Measure your
resting
pulse rate
once or
twice a week
at the same
time of day
to establish
your
‘normal’
rate. As you
get in
better
shape, your
pulse rate
should
decrease.
Any increase
over your
normal rate
could mean
your body is
fighting an
infection.
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