Marathon Training Schedule - Advanced Level

Week  #  16

  

 

Marathon Training Tip Of The Week: - Relax and Get Stronger!

Last week we talked about the importance of focusing mentally on the challenges of the approaching race. During the last full week of training you need to relax physically with lots of time off and nice easy paced runs. In some ways the tapering period is the most important part of your training program! This is when your body benefits and gets stronger from the reduced running schedule.

To learn more, read our article  "Marathon Countdown"

 

 
 

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

 

Marathon Training Schedule: Week 16

With your marathon coming up next week you need to continue taking things fairly easy. You are building up to a peak effort... If you feel like it, go for a brisk walk on one of your rest days.

 

 
 

 

Advanced Level: Week 16 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 T Rest 5 E 5 E Rest 10 T 5 E 30

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

 

Only a 30 mile week coming up. With fewer and fewer miles to run, the more energy you will have. At least, that is our theory. This week you should focus on your intended approach to the upcoming marathon. This may or may not include such things as probable weather conditions, number of entrants in the event, the terrain, traveling arrangements (home or away), what to wear, what to eat and drink, who to run with, who not to run with, go to the Running Expo or not, or for how long; the list goes on

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 16 Daily Training Schedule

 

 

Day 1:
A tempo run of 5 miles for today. You need to keep concentrating on pace.

Day 2;
Today you rest. Go for a long walk and think about your marathon strategy.

Day 3:
The run for today will be 5 miles at your most comfortable pace. Stretch lightly.

Day 4:
Once again, an easy 5 miles. Focus and then stretch.

Day 5:
Time to Rest again. This is getting quite monotonous, but necessary.

Day 6:
Today is a scheduled 10 miles of Tempo. You have a choice for this run, of doing it as strictly a tempo run or alternatively as a time trial at your chosen marathon pace. Please warm up and cool down as you would always do. Mandatory light stretching after.

Day 7:
Five miles at your most comfortable pace. Down to 30 miles for the week. The homestretch Taper week is coming.

 

Marathon Schedule Training Tips

  • Cutting back the mileage after several weeks of 50+ miles can be mentally difficult. Remind yourself that expending a lot of effort at this stage of the training will not provide any benefits for next week's marathon.

  • This is a good time to look back over your training and see how you fared compared to your program. Re-assess your marathon goal if necessary - it's much better to succeed at a slower time, than fail at a fast one!!

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