Marathon Training Schedule - Advanced

Week  #  12

  

 

Marathon Training Tip Of The Week: - Rest Is Important

If you're like me, by this stage of the training I seem to alternate between having really great training runs and then difficult ones. This is one of the effects of the higher weekly mileage, and your body doesn't always recover between one run and the next. If you stick with the program though, you'll appreciate the upcoming tapering phase as you approach race day.

In the meantime, the weekly rest day is always welcome. Don't use the scheduled rest day to make up for lost miles, make sure you take it off!

 

 
 

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Marathon Training Schedule: Week 12

You are now in the peak training phase of the program - don't be surprised if you have to struggle through some of the runs this week!

 

 
 

 

Advanced Level: Week 12 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
12 T 8 HL 10 T 9 E Rest 19 L 7 E 65

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

 

This week your training will peak at 65 miles. The question is, how is your body holding up to the rigors of the schedule? Injury management, as we have noted, is one of the cornerstones of this program. It is in your best interests to continually monitor the way you feel before, during and after your run. If you follow up quickly on an injury that is just starting to be felt, it may not have the chance to develop into something more major. Just getting enough sleep and proper nutrition will go a long ways towards keeping you centered on your marathon goal.

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 12 Daily Training Schedule

 

 

 

Day 1:
A tempo run of 12 miles to start the week. Notice that the time required to hold your chosen pace has increased. Focus. Focus. Light stretch after you finish.

Day 2:
This is a hills workout of 8 miles. If you wish to switch with day four, please do so but do not forget to stretch after.

Day 3:
This is another tempo day with 10 miles at pace.

Day 4:
Wow, an easy 9 miler, enjoy. Please see day two.

Day 5:
Rest day. Stretch lightly and an easy bike ride on trails would be a good plan.

Day 6:
Today is your Long Slow Distance workout scheduled for only 19 miles. Gentle pace please. Do not forget to take your water bottle and some replenishment products with you. Brunch with a running buddy, good idea?

Day 7:
A recovery run of 7 miles to take some of the stiffness out of your body. Finish off with a good light stretch, a large OJ (or a beer!) and a hot bath.

A 65-mile week, great stuff!

 

Marathon Program Training Tips

  • As the training weeks go by it feels like the training has become the end goal, instead of the means to get there! The key point here is to keep a positive mental attitude towards the whole thing. Be prepared to adjust your training if circumstances change.

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