Marathon Training Schedule - Intermediate

Week  #  3

  

 

Marathon Training Tip Of The Week: - Hard Day / Easy Day

The difficult thing about marathon training is that in order to meet the weekly mileage goals you have to run most days. As a result, your body does not really get enough time to recover from the weekly long run effort. Make sure you have an easy day, or a day off, the day before and the day after your long run. Your legs will be grateful!

Read our article on more ways to improve your performance and take the poll to see what other marathoners think.
 

 
 

Click to download our Free Marathon Race Strategies guide to running a successful marathon

 

Marathon Training Schedule: Week 3

It's week 3 already, and you are well on the way to completing the 'start-up' phase of the training program. If you have to change the days or distances a little to suit your schedule, don't worry. As long as you are within the general guidelines for the week you will be on track with the program

 

 
 

 

Intermediate Level: Week 3 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 M Rest 5 E 6 T Rest 11 L 4 E 32

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; T - Tempo

 

With your mileage going up to 32 miles this week (a 10% increase), pay attention to the environment you are running in such as, are you training in a hot or cold weather climate, do you live in a big city where smog could be a factor or a relatively urbanized area.  Be alert to these and other factors that may impact the quality of your training.

Below 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.

 

 

 

Week 3 Daily Training Schedule

 

 

Day 1:

For this 6 mile run you will be simulating your probable marathon pace, i.e. for a 3:30 marathon the pace would be 8 minutes/mile. As always warm-up for 1 mile and cool down during the last mile.

Day 2:

Rest day. Stretch and/or Cross-Train.

Day 3:

A  5 mile easy run is scheduled.

Day 4:

Your weekly tempo run of 6 miles.

Day 5:

Rest today and an easy walk or swim if you choose.

Day 6:

This week your LSD run is 11 miles. Choose a course that will not take too much out of you.

Day 7:

A 4 mile Recovery run. This will eventually be the run you dread the most, but it is also one of the most important ones.

 

Marathon Schedule Training Tips

  • Introduce walking breaks, especially on those longer runs. You can use this technique to build stamina and endurance without the usual aches and pains. Simply put, walk briskly for several minutes (one to five) for every 15 to 20 (or more) minutes of running. You will be amazed at the results. Fewer next day aches and pains for one.

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