Intermediate
Level:
Week 9
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 6 |
M |
6 |
E |
7 |
T |
7 |
E |
Rest |
18 |
L |
5 |
E |
49 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
|
|
Another 49 mile
week! How are
you holding up?
A nutrition
reminder is in
order. Energy
levels are oh so
important, so
make sure that
your body is
ready for the
task at hand.
Review Nutrition
sources. Getting
plenty of rest
is also way up
there on the
list of how to
cope because you
are now
committing
anywhere from 7
to in excess of
10 hours per
week, right? A
quick lunch, a
short catnap,
back to work,
familiar
scenario? |
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.
|
Week 9 Daily
Training
Schedule
Day 1:
An easy 6 miles
of marathon pace
work today and
of course some
light stretching
after.
Day 2:
Today you have
schedule an easy
6 miles. Do it
on your
favourite
course, followed
by some light
stretching.
Day 3:
Seven mile tempo
run scheduled.
Notice, it has
been bumped up a
mile, hold that
pace.
Day 4:
Today the
schedule calls
for 7 miles at
an easy,
comfortable
pace. This will
be a good run to
ease into your
upcoming rest
day.
Day 5:
Rest day. Use it
wisely. Exercise
bike or a swim
in the pool.
Day 6:
This LSD run has
been bumped up
to 18 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.
Run/walk is
quite acceptable
and easier on
your body, trust
us on this one!
Day 7:
Recovery day is
here once again
with another 5
miler. Light
stretching will
work wonders
today. Ready for
next week?
|
|
Marathon Program
Training Tips
- At what pace should you do your long run?
30 – 80 seconds per mile slower than your
marathon pace is a good general guide,
depending on your intended marathon pace.
This is important when you reach the 15 mile
plus level.
-
You've probably heard this before, - it is important to drink plenty of water
during your long runs. If you start to get
that dry parched feeling in your throat, it's
too late – you are already de-hydrated.
~~~~~~~~~~~~
|
|
|
|
|
|
|
