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In week four we
spoke about your
personal safety
on the road.
Once again we
feel that this
aspect of your
training cannot
be emphasized
too much because
bikes, cars,
trucks and other
assorted
conveyances will
not only hurt
you but ruin
your marathon
training. Again,
there is a need
to mention
several road
running tips
especially on
long runs when
our attention
'wanders'!
-
Always run
facing
traffic
-
Wear a
reflective
safety vest
after dusk
and before
dawn
-
Always give
bikes and
vehicles the
right of way
even if it
is yours
-
Always
hydrate
before,
during and
after a run
-
Run with a
buddy
whenever
possible
There are many
more of these
little bits of
wisdom, but you
still get the
idea again,
right?
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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 9 Daily
Training
Schedule
Day 1:
Start the week
with 6 Easy
miles. Reminder:
this is your
last week with
five days of
training for a
while, next week
you will start
the peaking
phase of your
training,
although you may
think you have
started this
week.
Day 2:
This is your
ninth week of
training. A 6
mile tempo run
is on the
agenda.
Day 3:
Rest day. Please
use it wisely
and above all,
do not forget
your stretching.
Day 4:
It is time for a
hard paced 6
miles. You
should be quite
fatigued as you
approach your
cool down.
Day 5:
Rest today. A
bit of light
stretching and
an easy walk.
Get to bed
early. Eat
Pasta.
Day 6:
LSD run of 16
miles. This is
your longest run
to date, keep it
slow. Be
prepared with
lots of
water/Gatorade/gels,
etc. This one
will test your
stamina as you
will be on your
feet in excess
of 2 hours.
Enjoy.
Day 7:
Enjoy your last
3 mile recovery
run because they
will be getting
longer for the
next little
while. Hope you
survived this 37
mile week and
are ready for
more.
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Marathon Program
Training Tips
-
You should
do your
weekly long
run at a
slow,
comfortable
pace, always
slower than
your
intended
marathon
pace. The
aim is to
get your
body used to
continuous
exercise for
longer and
longer
periods. You
will run at
your
marathon
pace during
shorter
training
runs.
Remember,
the goal is
to build up
your
endurance
gradually,
not to
simulate the
actual race!
-
As your long
runs
increase in
distance you
definitely
need to
carbo’ load
one to two
days before
the run. As
your weekly
distances
increase,
you should
be eating
plenty of
quality
complex
carbohydrates
like whole
wheat grains
and cereals.
The
traditional
pasta dish
the will
help you get
through the
distance.
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