Advanced
Level:
Week 11
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 10 |
HL |
10 |
E |
10 |
T |
7 |
E |
Rest |
20 |
L |
6 |
E |
63 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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As you
approach the
pinnacle of this
program,
it is necessary
to repeat the
importance of
looking after
your personal
safety while out
running the
roads. With the
amount of miles
that you are now
logging on a
weekly basis,
you need to stay
alert to
potential
danger, not only
from vehicles,
bikes and folks
on rollerblades,
etc. but also
from
environmental
conditions
during your
workouts. Just
be prepared to
adjust your
workouts
accordingly to
suit weather
conditions. For
example if you
are doing a long
run and it is
hot and humid or
cold and windy,
you need to
factor these
conditions into
the way you
handle this run.
Please manage
these types of
conditions
carefully. |
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 11 Daily
Training
Schedule
Day 1:
Let’s begin the
week with a 10
mile hills
workout, either
hill repeats or
a very hilly
running route.
Remember the
effort should be
moderate, even
if you feel like
it is a bit
slow.
Day 2:
Today is a
scheduled 10
miles at an easy
pace Please do
your stretching.
Day 3:
A tempo run of
10 miles; the
longest yet. Get
into your pace
and stay there
until it is time
to cool down and
finish off with
a good stretch.
Day 4;
Your second easy
workout of the
week, a mere 7
miles. Take it
easy on this one
and have a good
light stretch.
Day 5:
Take a break,
this is a rest
day. An easy
walk, will help
you recover and
you know the
rest of it,
right?
Day 6:
Long slow
distance run, 20
miles; your
first one of the
program. This
run is important
as you well
know, and should
not be missed.
Furthermore, go
slow as it is
meant to get
your body
acclimatized to
the time and
distance that
you will be on
your feet
running.
Day 7:
An easy 6 mile
recovery run to
finish your
longest week of
training so far.
Once again I
must emphasize
the stretching
component.
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Marathon Program
Training Tips
-
You will need a lot of
energy during this training program.
However, don't neglect a fully balanced diet
at the expense of carbohydrates. You will
perform better if you are getting sufficient
amounts of fat (unsaturated as much as
possible) and protein.
-
Fight those fat cravings! All the bad things
you hear about fast foods are true, and they
shouldn’t be part of your marathon training
diet. The amount of saturated fat and low
quality carbohydrates in most fast food
meals will not help your training,
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