Advanced
Level:
Week 14
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 5 |
S |
Rest |
10 |
T |
8 |
E |
Rest |
21 |
L |
6 |
E |
50 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
|
|
This week the mileage will continue to decline
to 50 miles as you get into the Taper in
earnest. Keeping up with proper nutrition for
your body will begin to get easier as the
workload decreases. Now may be the time to look
at the coming weeks and generally map out your
carbohydrate requirements for the period.
Remember, you still have protein requirements as
well.
|
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.
|
Week 14 Daily
Training
Schedule
Day 1:
Five miles of
speed work to
start the week.
Please see Week
13 speed work
day and repeat
the workout.
Day 2:
Today now
becomes a Rest
day as your
Taper continues.
Stretch and
cross train,
non-weight
bearing please.
Day 3:
This is a tempo
run of 10 miles
and is designed
to reinforce
your ability to
stay on pace.
Day 4:
This is an easy
8 miles with
some light
stretching
after.
Day 5:
Another rest
day. Stretching
and maybe an
easy bike ride
or other
non-weight
bearing
activity. Don’t
forget to take
in some extra
carbs tonight.
Day 6:
It has been an
easy week so the
long slow run
will be 21 miles
today, the
longest of your
program. Three
hours plus
duration maybe.
Take your time
and enjoy the
scenery; the
time on your
feet is the
important part
of this run, not
how quick your
run it.
Day 7:
Six easy miles
of recovery,
followed by
light stretching
as usual. Good
week of effort
for only 5 days
of training.
|
|
Marathon Program
Training Tips
-
Don't try to break in a new pair of shoes on
your long run day, especially this close to
the marathon.
-
Make sure you follow a
proper recovery routine after the long run -
cool down and stretching, fluid
replenishment and plenty of carbohydrates.
~~~~~~~~~~~~
|
|
|
|
|
|
|
