Marathon Training Schedule - Beginner

Week  #  7



Marathon Training Tip Of The Week: - Speedwork?

There is no doubt that speedwork training can improve your running performance - but do you need to include this as part of your marathon training program? My advice to the 'average' or beginner marathon runner is not to do too much formal speedwork (the occasional race is OK) during your training because the risk of an injury is greatly increased.

I know that some people, especially the faster runners, will disagree - so ultimately it's your choice!




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Marathon Training Schedule: Week 7 

The theme of week 7 training is ramping up your workouts as we head into the peak part of the program. The training tips focus on the recovery process and things you can do to avoid injury.




Beginner Level: Week 7 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 T 5 E Rest 5 HD Rest 13 L 3 E 31

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






A 31 mile week is about to begin and we must point out that your body is quite busy trying to adapt to the increasing stress that you are putting on it. Therefore we would like to reiterate the importance of stretching regularly. It will go a long ways to helping you stay on the roads and completing this training program and ultimately meeting your goal.

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 7 Daily Training Schedule



Day 1:

 Let us begin with a 5 mile tempo run. By now, you should have your chosen pace down pat and it may not be as much effort as it was in the beginning, right?

Day 2:
This day will be an easy paced 5 miler. Try concentrating on your running form and keep your body as relaxed as you can.

Day 3:
Rest day. See Stretching and Cross-Training Sections.

Day 4:
Today is a scheduled hard 5 miler on your favorite flat course. Warm-up and go anaerobic for the middle part of the run and then cool down. The effort should be such that you are just able to make it to the cool down part of the workout. Walk and jog to the finish and have a leisurely stretch while re-hydrating.

Day 5:
Rest day. See other rest days and/or walk to the store for an ice cream or hot chocolate.

Day 6:
Okay, today is your first half marathon distance (13 miles). You need to go easy and perhaps take regular walking breaks of 1 to 2 minutes every 20 minutes or so. During these breaks hydrate, stretch and evaluate how your body is reacting. Pay attention to what it is telling you.

Day 7:
A three mile recovery run. This is a good way to evaluate your long slow distance run of yesterday and do some thinking on how you felt during and after. Hope you had a nice hot bath and a treat of some sort later.


Marathon Program Training Tips

  • Ice is a great remedy for muscular pains and sore joints. An ice pack on sore muscles or tendons for 10 to 15 minutes two or three times a day will help speed up the recovery process.

  • If you catch a cold, you have to be careful not to make things worse by continuing to train at your normal level. Don’t add stress to your body by trying to do your long run if you have a bad cold or ‘flu. Take a lot more care of yourself (e.g. a day off work) than you normally would, if you weren't training for a marathon.



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