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As the base
building phase
of your training
continues, the
mileage
increases and
the probability
of injuries
rises. It is,
paramount,
therefore that
you monitor your
body and do all
that you can to
keep fit.
Nutrition, rest
and knowing when
to cut back a
little bit will
definitely help. |
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 8 Daily
Training
Schedule
Day 1:
After a tough
long run, two
easy days in a
row may be in
order. Six miles
at an easy
controlled pace
today please
Day 2:
Today's run is 5
miles of tempo.
Normally, the
distance would
begin to
increase, but at
this level of
training, an
introduction to
the concept of
tempo is plenty.
Day 3:
Rest day. Cross
train if you
wish. Definitely
do some
stretching.
Day 4:
Another Easy run
of 5 miles
today. If you
have a different
suitably flat
route do it just
for a change.
Day 5:
Rest Day. An
easy bike ride
perhaps. Above
all, take it
easy because
tomorrow is your
longest yet.
Day 6:
LSD today (15
big ones).
Please keep it
Slow and stretch
after. If you
have a running
friend who can
run with you
even to start
the run or
finish it with
you, give
him/her a call.
Company on these
long runs can be
a very positive
aspect. Go out
for breakfast
after. Time for
a reward?
Day 7:
Today the word
recovery begins
to take on real
meaning. Three
miles at a very
easy pace with
some stretching
in the middle of
the run as well
as after. A 34
mile week Good
Job.
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Marathon Program
Training Tips
-
The purpose
of the long
run is to
build up
strength and
endurance
and to get
your body
used to
continuous
exercise
over an
extended
time. That’s
all -you
don’t need
to run at
your
intended
marathon
pace, (or
faster!),
this can be
counterproductive
and will
increase the
risk of
injury.
-
Don’t take
your long
run for
granted –
approach it
like you
would a
race. If
you’re not
feeling on
form our
advice is to
postpone the
long run to
another day.
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