Advanced
Level:
Week 1
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 5 |
T |
5 |
HL |
5 |
E |
5 |
T |
Rest |
9 |
L |
4 |
E |
33 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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To train at
this level
you will have
been running on
a regular basis
for a minimum of
four years or
more, averaging
30+ miles per
week and
probably running
one to two
marathons per
year. You will
have run 6 or
more marathons
and have had
some success in
getting your
times down to
around 3h 30 m
or better.
So if you are
ready for some
pretty serious
training then
this program is
for you. If you
can complete
this program,
the 3 hour
marathon is
definitely
within your
reach. Be
prepared to make
a substantial
commitment of
time and
physical and
emotional
effort, as well
as personal
sacrifice to
attain this
goal. |
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 1 Daily
Training
Schedule
Day 1-
This run is 5
miles at tempo
pace. Tempo
consists of a
warm-up period at
easy pace (1
mile) then pick
a pace, say 8
min/mile for the
middle 3 miles
and finish easy
for the last
mile of the
workout.
Generally pick a
pace under your
marathon pace
(30 seconds).
The objective is
to increase the
length of the
workout at pace
over the
duration of the
training
program. This
will help you
maintain your
marathon pace
over a longer
period of time
during the
actual event.
Day 2-
Another 5 mile
run with a
twist; you will
be doing Hill
repeats. They
ideally will
consist of a
period of
warm-up (1 mile
easy pace)
followed by
repeats of from
200 to 400
yards/meters.
You will run up
the hill at a
comfortable pace
and jog back
down. Repeat
until you have
completed the
middle 3 mile
portion of the
workout. Finish
with a cool down
run (1 mile).
Alternately, you
may pick a
particularly
hilly area and
run it at a
comfortable
pace. Do not
forget to
stretch after
the workout.
Day 3-
This is your
first easy day,
a 5 miler at
comfortable
pace. Take it
easy and
stretch.
Day 4-
Second tempo run
of the week 4
miles. See day
one.
Day 5-
Take a break,
you will need
it. This is a
rest day. An
easy walk, bike
ride or swim
will help you
recover and do
not forget to
stretch lightly.
Day 6-
First (LSD) long
slow distance
run, 9 miles.
This run is very
important and
should not be
missed.
Furthermore,
please go slow
on this run as
it is meant to
get your body
acclimatized to
the time and
distance that
you will be on
your feet
running. Leave
any speed, tempo
or hard pace for
other times
during the week.
Day 7- An
easy 3 mile (5
km) run to
finish off your
first week of
training. Once
again I must
emphasize the
stretching
component.
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Marathon Program
Training Tips
-
Follow the
program - As you start out you’ll be Gung
Ho…! Resist the temptation to do too much at
the beginning. Your goals in the first few
weeks are to settle into a regular training
routine, and start to increase your long run
distance. It’s best to increase your miles
gradually as described in your training
schedule. If you miss a day don’t worry
about catching up. There is plenty of
flexibility in a 16 week program.
-
Stick with
it - after several weeks of following your
training schedule, you will adapt to the
extra effort it takes to keep on track. It
becomes part of your daily routine.
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