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Marathon Training Tip Of The Week: -
Relax and Get Stronger!
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Last week we talked about the importance of
focusing mentally on the challenges of the
approaching race. During the last full week of
training you need to relax physically with lots
of time off and nice easy paced runs. In some
ways the tapering period is the most important
part of your training program! This is when your body
benefits and gets stronger from the reduced
running schedule.
To learn more,
read our article
"Marathon Countdown"
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Marathon
Training
Schedule:
Week
16
With
your
marathon
coming
up
next
week
you
need
to
continue
taking
things
fairly
easy.
You
are
building
up
to a
peak
effort...
If
you
feel
like
it,
go
for
a
brisk
walk
on
one
of
your
rest
days.
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Intermediate
Level:
Week 16
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 4 |
M |
Rest |
4 |
E |
4 |
M |
Rest |
10 |
L |
3 |
E |
25 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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Your Taper
continues and
you are feeling
like a million
bucks, right?
A
few notes to
remember for the
coming week. Do
the scheduled
mileage at the
suggested pace
and nothing
more. It has
been said, only
one thing can
come from
working too hard
on your training
from now to
marathon day and
that is getting
injured. There
is much truth in
this saying.
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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 16 Daily
Training
Schedule
Day 1:
Start the week
off with 4 miles
at your marathon
pace and do your
stretching.
Day 2;
This is a rest
day. Go for a
walk or a bike
ride on flat
terrain.
Day 3:
Four miles at an
easy pace
followed by
light stretching
and a lot of
patience.
Day 4:
Another 4 miles
at marathon
pace. Tapering
is boring but
necessary. Just
remain patient.
Day 5:
Another day of
rest. Hope you
survive it. Oh
yes, remember
your stretching.
Day 6:
A long slow
distance run of
10 miles is
scheduled for
today. At your
level of
training and
experience, if
you would like
to treat it as a
mini time trial
at your chosen
marathon pace,
then do so.
Remember do not
go any faster
than your chosen
marathon pace.
The other option
is to just “stay
the course” as
there will be
less of a chance
that you may
injure yourself.
Day 7:
The recovery run
today calls for
an easy 3 miles.
Stretch lightly
please.
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Marathon Program
Training Tips
-
Remember
the goal of this section of the program is
to get your body ready for the effort you
will need to make during the marathon.
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Mental preparation for the race is also an
important factor. Don't worry about every
little ache you might be feeling right now.
(Although you should ice any tender areas.)
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