Intermediate
Level:
Week 10
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 7 |
T |
7 |
E |
9 |
M |
7 |
M |
Rest |
17 |
L |
5 |
E |
52 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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With this week
you are fast
approaching the
peak phase of
your training.
This is a 52
mile week and
you may have
some nagging
injuries, are
constantly tired
and wondering if
you can give
anymore. If this
is an issue,
skip the tempo
workout and jump
on your bike.
Just remember,
you are almost
at the peak and
soon the
workload will
decline quite
markedly. |
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 10 Daily
Training
Schedule
Day 1:
A 7 mile tempo
run to start the
week off. Time
to dig in and
gut it out.
Day 2:
Today we have a
scheduled 7
miles at a
comfortable
pace. Finish it
off with a good
light stretch.
Day 3:
Nine miles at
marathon pace.
This should not
be too hard to
take.
Day 4:
Another run at
marathon pace,
only a 7 miler.
Seems to be a
familiar theme
here.
Day 5:
Finally a rest
day. Stretch,
have a nice
carbo-loading
meal and get to
sleep early.
Day 6:
This long run is
a mile shorter
than last week
at 17 miles.
Maybe some help
from your
family/friends.
Please pace
yourself
carefully and
take water,
Gatorade, power
gels, etc. Go to
Brunch and
replenish your
energy depleted
body.
Day 7:
The recovery run
today is 5 miles
at an easy pace.
Make it easy and
do some
extensive light
stretching
after. Have an
afternoon nap
today too. Wow,
52 miles, good
job.
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Marathon Program
Training Tips
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