Marathon Training Schedule - Advanced Level

  Week  #  10

  

 

Marathon Training Tip Of The Week: - Training Intensity

You look at your training schedule and realize you have to do 9 miles this evening - after work! If you're like me you sometimes have to force yourself out of the door and start the training run. But then you slip into your usual comfortable pace and finish the run.

But... when you're training for a marathon you really need to make an effort to vary the intensity of your workouts.  Read more about this strategy for building strength and running a better marathon.

 

 
 

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

 

Marathon Training Schedule: Week 10

Week # 10 marks a significant point in your training, with increased mileage. Don't forget to read the training tips!

 

 
 

 

Advanced Level: Week 10 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
10 T 7 S 9 HL 10 E Rest 18 L 6 E 60

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

 

Week 10 brings you to the 60 mile level and closing in on the very pinnacle of this training program. We hope the journey has been a good one so far. We have been not only building your mileage and strength and endurance but hopefully your willpower and tenacity. Your mental fitness will play a large role in your training over the next three weeks. Stay strong because it should all unfold very nicely as the mileage decreases.

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 10 Daily Training Schedule

 

 

 

Day 1:
A 10 mile tempo run. Need I say less? No, of course not, you can handle it.

Day 2:
This day is a scheduled 7 mile speed session. You may move it to day three.

Day 3:
This work out is 9 miles of hills. Move it to day two if you like.

Day 4:
An easy run of 10 miles today. Keep the pace easy to moderate.

Day 5:
Your traditional day of rest. Use it wisely stretching and/or cross-training and carbo-loading.

Day 6:
Long Slow Distance of 18 miles. It is time to get you back out on the roads for a good long one. Reward yourself after you stretch. Go to breakfast/brunch. Stay safe.

Day 7:
Recovery run of 6 miles. Next week, more FUN, but until then, as one of our running buddies would say, RUN GENTLY.

 

Marathon Program Training Tips

  • Maybe it’s been a stressful and tiring week of work or unexpected activities and you're not looking forward to the long run at all... It happens to most of us once in awhile, but we just have to get back on the training wagon and keep focused.

  • Whether you are off track or on track with your fitness level and weekly mileage goals will largely depend on how well you have stayed focused on your goals. The secret to staying focused during the weeks of training is to look at your schedule before and after each week of training. Bringing the weekly goals to the front of your mind will strengthen your resolve to meet the end goal.

~~~~~~~~~~~~

 

◄ Previous Week          Next Week  ►

 

If You Like The Marathon Training Guide...

Please Tell A Friend!

 

We value your privacy - this email is not retained!