Advanced
Level:
Week 9
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 7 |
S |
11 |
E |
9 |
HL |
10 |
E |
Rest |
16 |
L |
6 |
E |
59 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
|
|
This week the
mileage will
rise to 59 as
you get into the
meat of the
training. We
would like to
reiterate the
concept of
injury
avoidance/management.
With the
upcoming heavier
efforts,
injuries will
begin to show
up. Pay
attention to
your body and be
prepared to deal
with these
issues. |
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 9 Daily
Training
Schedule
Day 1:
Seven miles of
speed work to
start the week.
Please stick to
your chosen
paces for the
various
distances. It
may be time,
though to
shorten the
recovery period
between. If you
are jogging and
stretching
between shorten
the distance. If
you are just
stretching, cut
the time to
start the next
distance by 30
seconds.
Day 2:
Today the easy
run becomes a
bit longer (11
miles), but
should be a
welcome relief
from the heavy
duty effort of
yesterday.
Day 3:
Hills are on the
agenda for
today. This is a
9 mile workout.
Stay focused.
Day 4:
This is an easy
10 miles with
some light
stretching after
and a whole day
off tomorrow.
Day 5:
Finally a rest
day. Stretching
and maybe an
easy bike ride
or other
non-weight
bearing activity
that will help
mitigate the
stress on your
legs. Don’t
forget to take
in some extra
carbs tonight.
Day 6:
It has been a
long week so the
long slow run
will only be 16
miles today.
Under 21/2
hours
duration maybe.
Do not worry if
it is not, the
time spent on
your feet is
what we want.
Day 7:
Six easy miles
of recovery,
followed by
light stretching
as usual. Good
week of effort.
|
|
Marathon
Schedule
Training Tips
-
As you know, many marathons
include at least one significant hill, so
try and include one in your long run if
possible. It’s better to train on more
challenging terrain than the marathon if you
can, even if it’s just for the psychological
advantage of knowing you did it.
-
You
will benefit more from the long run if your
body has time to recover. Your easy training
day the day after will help. If you have had
a harder run, and are still feeling sore,
try and shuffle your schedule to extend the
recovery days. Your body will be grateful
and you will end up stronger!
~~~~~~~~~~~~
|
|
|
|
|
|
|
