Intermediate
Level:
Week 12
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 6 |
HD |
7 |
E |
7 |
M |
6 |
M |
Rest |
19 |
L |
5 |
E |
50 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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The peak mileage
of your training
program was
reached last
week and you
survived! Now
you begin a
rather long
Tapering period. Be
patient, as it
is time to start
giving your body
more rest, a
little bit more
each week. It is
also time to
reinforce the
ideas of getting
enough rest and
adequate
nutrition and
the demands on
your time from
not only the
running program,
but work and
family too. |
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 12 Daily
Training
Schedule
Day 1:
Today you will
start with 6
miles of hills
because we
cannot neglect
the obvious
benefits and the
fact that your
marathon is
bound to have a
few ups and
downs in it.
Make your hills
effort
consistent, the
equivalent of an
easy/moderate
pace.
Day 2:
The workout for
today is an easy
7 miles of
aerobic only
work. Remember
to stretch
after.
Day 3:
A marathon pace
workout is
scheduled, with
a total distance
of 7 miles. As
usual, warm-up
for the first
mile and cool
down for the
final mile.
Day 4:
This is an easy
6 miler. Take it
real easy
because you have
another real
long one
scheduled for
later in the
week.
Day 5:
Rest and Stretch
today because
tomorrow will
test your
endurance and
willpower.
Day 6:
LSD of 19 miles
(remember long
slow distance
definition).
This is
definitely a
hard day due to
the length of
the run. Drag a
buddy or two out
with you; try
not to do this
on your own. Go
for Brunch after
you stretch and
shower.
Day 7:
This is a 5 mile
recovery run to
get some of the
stiffness out of
your body.
Please take it
easy and have a
good light
stretch
afterwards.
Congrats, only
50 miles this
week.
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Marathon Program
Training Tips
-
You
should participate in some races during your
marathon training. One or two 10K runs will
help keep you ‘sharp’. Just don’t force too
much though, or you may risk an injury. A
half-marathon event about 4 or 5 weeks
before the marathon is always a good warm-up
for the full distance. You should try and
run this at your marathon pace or faster.
-
Reviewing your progress and seeing what you
want to focus on each week will help
identify the adjustments needed to make
improvements in your training. For example,
you may need to ease up on your intensity as
you increase your weekly long run distance.
Or you may need to increase your intensity
and get your fitness level up to achieve the
pace you need for your time goal.
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