Day 1
-This is 5 miles
at an easy pace.
Please find a
gently rolling
or flat area and
ease into the
run (15%) before
getting into a
comfortable
aerobic zone
(70%) and finish
by cooling down
for the final
(15%).
Stretching is
mandatory after
each run.
Day 2
-
Surprisingly,
this is a rest
day. Use
it for light
stretching and
perhaps some
Cross-Training
like an easy
bike ride (Road
or Mountain
Bike) or walk or
a swim or any
other non weight
bearing
exercise.
Day 3
-
This day will be
devoted to your
first Tempo Run.
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 4
-
This is an easy
run day; 5 miles
on easy terrain.
Remember that
stretching after
all runs is
mandatory and
before a run,
optional.
Day 5
-
Rest day.
Stretching
and/or Cross
Training
Day 6
-
Long Slow
Distance Run
of 8
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
-
Today is a
recovery day of
4 easy miles
(6.5 km) to get
the lactic acid,
etc out of your
muscles from
yesterdays LSD
run.
