Intermediate
Level:
Week 14
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 5 |
M |
Rest |
7 |
E |
4 |
M |
Rest |
21 |
L |
4 |
E |
41 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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By now you will
have noticed
that the Taper
is in full
swing . This week
will see your
mileage decline
to 41 miles and
only 5 days of
training. There
is a reason,
however, please
be aware that
this week will
bring your
longest LSD run
yet. Make sure
that you go slow
on the 21 miler
as it has the
potential to
give you a taste
of the infamous
WALL. Your goal
on this run is
to be on your
feet and under
control for in
excess of 3
hours. |
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 14 Daily
Training
Schedule
Day 1:
An easy 5 miles
of marathon pace
work today and
of course some
light stretching
after.
Day 2:
Today is a
scheduled Rest
day. Go for an
easy walk or
bike ride,
followed by some
light
stretching.
Day 3:
Seven mile easy
run scheduled.
Keep your focus.
Day 4:
Today the
schedule calls
for 4 miles at
an easy,
comfortable
pace. This will
be a good run to
ease into your
upcoming
important rest
day.
Day 5:
Rest day. Use it
wisely. A nice
carbo' loading
dinner in the
early evening
followed by
early to bed and
early to rise.
Day 6:
This LSD run has
been bumped up
to 21 miles and
should be
treated with
respect.
Remember, you
are basically
trying to get
your body used
to being on the
move for
extended periods
of time like 3
hours or more.
It is worth
restating,
run/walk is
quite acceptable
and easier on
your body, trust
us on this one.
Day 7:
Recovery day is
here once again
with only a 3
miler scheduled.
Light stretching
will work
wonders today.
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Marathon Program
Training Tips
-
Make sure your shoes are in good condition.
Any problems will be exaggerated over the
course of the 3 hour long run.
-
After your long run, taking an easy walk later that
day can help the recovery process
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