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Marathon Training Tip Of The Week: -
Marathon Training Diet
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We've talked
about this from
time to time in
the past. Your
diet is a really
key component of
your marathon
training
program, and you
need to make an
extra effort to
eat healthy
foods.
This means
plenty of
quality protein
intake as well
as
carbohydrates.
Your body needs
the protein to
repair and build
muscle tissue.
Read more about
marathon
nutrition here...
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Marathon
Training
Schedule:
Week
11
Stick
with
it!
At
this
point
in
your
training
the
tough
schedule
can
take
it's
toll.
This
is
when
you
have
to
call
on
your
mental
reserves
to
get
you
out
of
the
door
and
follow
the
program.
Don't
forget
-
running
with
someone
else
can
be a
big
help
in
this
regard.
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Intermediate
Level:
Week 11
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 8 |
M |
8 |
M |
9 |
E |
5 |
M |
Rest |
20 |
L |
5 |
E |
55 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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Just a
reminder that
stretching after
your workouts is
really
important.
At this point in
the schedules
your muscles are
getting tired
and more prone
to injury.
Stretching
properly after
each run can
help a lot in
preventing
problems.
This week
includes your
first 20 miler
so don't push
too had on the
days leading up
to it. We have
scheduled
several runs
this week at
your intended
marathon pace |
B elow are the
suggested
day-by-day training goals
for this week's training.
Don't worry if
you have to miss
a day, or make
adjustments.
This is an 18
week program and
you have plenty
of time to get
back on track.
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Week 11 Daily
Training
Schedule
Day 1:
To begin the
week you have a
scheduled 8
miler at
marathon pace.
As usual, warm
up your body for
the first mile
and work into
the pace over
the next six
miles and cool
down for the
last mile. The
importance of
stretching in
this program
cannot be
understated.
Day 2:
Today’s workout
will strike you
as very similar
to yesterday.
This is meant to
reinforce your
marathon pacing
efforts Be
happy, except
for total
distance, this
week should be
easy in a
relative sense.
Day 3:
The workout
today is an easy
9 miles. Find a
slightly rolling
route and take
your legs out
for a longer
recovery type
run.
Day 4:
This is another
marathon pace
day of 5 miles.
Concentrate on
the chosen pace
and do not
forget to
stretch after.
Day 5:
Rest day.
Stretching
and/or Cross
Training. Also
carbo-loading
day like a nice
pasta dinner
with family
and/or friends.
Day 6:
Long Slow
Distance Run of
20 miles. This
is your longest
run so far.
Remember to keep
it slow on this
run as it is
meant to get
your body
acclimatized to
the time and
distance that
you will be on
your feet
running. Go
slower than your
marathon pace
please.
Day 7:
Today is a
recovery day of
5 easy miles to
help your
muscles recover
from yesterdays
heavy duty
efforts
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Marathon Program
Training Tips
-
Be aware of the importance of a good diet
during your training. Fruit and vegetables
are full of vitamins and nutrients and are a
great nutritional source that will
contribute to your well-being. During your
marathon training try and increase your
intake of these foods. You should see many
benefits including more energy and vitality.
-
Given the fast pace of modern life, we often
don’t have the time to prepare full meals.
Here are a few alternates to the burger
choice:
-
Chicken Caesar makes a quick nutritious
meal, add some carbohydrate.
- Nuts make great snacks and are packed with nutrients and vitamins
- Bananas make a simple snack and also contain potassium
- Soups like lentil soup have a lot of nutritional value and are also very
filling!
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