Marathon Training Schedule - Intermediate

Week  #  5

  

 

Marathon Training Tip Of The Week: - Long Slow Distance!

At this point of the training the long run distances are increasing, and so is your risk of an injury. To counter this, take these long run sessions a little easier, until you are accustomed to the two hours or more of continuous exercise.  I recommend 20 - 30 seconds a mile slower than your 'comfortable' pace.

Remember - we still have a long way to go in the training program!

 
 

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Marathon Training Schedule: Week 5

We are moving into the next phase of the training where we gradually build up our weekly mileage. The long run distance will also increase to the 15 - 17 mile level during this phase. Now is the time to look after yourself and manage the stresses of the increased training.

 

 
 

 

Intermediate Level: Week 5 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 T Rest 6 E 6 hl Rest 13 L 5 E 36

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

 

 With this week you have moved into the real build-up phase of your training. Consider your nutrition carefully from now on as the demands on your body will require more calories.  Also, you will be adding at least another 30 minutes to your weekly training schedule. 

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 5 Daily Training Schedule

 

 

Day 1:

A 6 mile tempo run to start the week off.

Day 2:

Rest Day. Stretch!

Day 3:

Six miles at an easy pace. Do not even think of going harder today.

Day 4:

Today we introduce you to Hill Work, 6 miles altogether.

Day 5:

Another rest day. Is this getting familiar?

Day 6:

This run is nearly a half marathon. It is 13 miles of long slow distance. Please pace yourself carefully and take water, Gatorade, power gels, etc, if you do not already.

Day 7:

The recovery run today is 5 miles at an easy pace. Make it easy and do some extensive light stretching after. If you can, have an afternoon nap today too.

  

 

Marathon Program Training Tips
  • Try Weight Training: Running tends to strengthen a particular set of muscles resulting in a major imbalance in the muscular make-up of your legs. This can make you more susceptible to certain types of injury. Quadriceps especially can get neglected. For those of you who have already run a marathon you will know this is one of the hurting body parts after you finish.
     
  • You will benefit from doing weight training about three times a week (25 - 35 minutes per session is enough). Follow a full work-out routine to strengthen your arms, legs, lower back and abdomen. Upper body workouts will also help to improve your running form.

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