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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.
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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.
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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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