Advanced
Level:
Week 17
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 5 |
T |
Rest |
4 |
E |
Rest |
Rest |
3 |
E |
26.2 |
M |
38.2 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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This week is possibly one of the hardest weeks
that you will face when training for a marathon.
You have so much energy to spare (if you have
followed the program religiously) and you may be
a bit anxious to get it over with and your body
is trying hard to adapt to the very light
workload and you are pumping in the calories
like nobody's’ business. Hang in there and go
about your business. |
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 17 Daily
Training
Schedule
Day 1:
Today is the
only day before
the marathon
that you will be
required to
carry your
chosen marathon
pace for 5
miles. Stay
focused and do
your stretching.
Day 2;
Rest
today, but do
take an easy
walk and as
usual stretch.
It is also a
good day to pay
attention to the
weather and how
it may look on
Marathon Day.
Formulate
strategies for
pacing based on
scenarios that
may emerge. If
it is a hot ,
humid day for
example, then
you may have to
alter your pace
in order to just
finish the
event.
Day 3:
Four
easy miles today
and we mean just
that. Keep the
pace very light
and stretch
after.
Day 4:
A day
of rest is
scheduled. Go
for a walk and
enjoy the
scenery.
Remember on
marathon day not
to worry about
getting into
your chosen pace
too quickly.
Large marathons
in particular
make it
difficult to get
up to pace early
on, and if you
try to, it is
likely that you
will expend a
larger amount of
energy early on
and might
experience
something called
“glycogen
burst”. This is
not good, as you
may not have
enough energy to
finish strongly.
You may even hit
the “Wall”.
Day 5:
Guess
what, another
day to rest,
stretch and get
a good nights
sleep. It should
also be the
second day that
you are
consciously
loading up on
carbohydrates in
hopes of storing
a bit extra for
the Marathon.
Day 6:
This
can either be
your final rest
day or you may
choose to run
between 2 and 3
miles just to
work out some of
the weeks’
inactivity.
Whatever you
decide to do, be
sure to stretch
lightly and
continue to load
up on
carbohydrates.
Also, stay off
your feet as
much as you can
today. If you go
to the Running
Expo, get in and
out in an hour
or less.
Day 7:
This
is the day you
have been
training for all
these weeks. Our
advice is to
follow your plan
and do not
deviate from it
except to
accommodate the
weather or any
injury that you
may be trying to
manage. To
reiterate,
follow the pace
you chose as
closely as
conditions
permit. If you
feel strong
after 21 to 22
miles then go
for it by all
means.
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Marathon Program
Training Tips
-
It
helps to visualize the race in your mind. If
you have had a chance to go over the course
by car previously, this will be a tremendous
help when you are actually running the race.
-
Keep
a bottle of water with you this week at all
times wherever you go, and drink 8 cups or
more each day.
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