Intermediate
Level:
Week 15
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 4 |
M |
Rest |
4 |
E |
4 |
M |
Rest |
15 |
L |
3 |
E |
30 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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From now on your body will begin
to feel that you are not working it hard enough!
If you are nursing any injuries however, you (and
especially your legs) will not have any problem with this
concept. Just remember to keep your mind focused
on the goal that you established so many weeks
ago and accept the lower workload, even though
it may be harder to do than you thought. |
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 15 Daily
Training
Schedule
Day 1:
Four miles at
marathon pace to
start this week.
Hold back and
remember your
goal. Stretch
lightly.
Day 2;
This is a day of
rest. A nice
long walk in the
Park. Feel free
to plan strategy
based on
potential
environmental
conditions on
marathon day.
Day 3:
An easy paced
run of 4 miles
today.
Stretching is
always a good
plan.
Day 4:
Another run at
marathon pace,
only a 4 miler.
Seems to be a
familiar theme
here.
Day 5:
Another rest
day. Stretch,
have a nice
carbo loading
meal and get to
sleep early.
Day 6:
This long run is
much shorter
than last week
at 15 miles.
Maybe some help
from your
family/friends.
Please pace
yourself
carefully and
take water,
Gatorade, power
gels, etc.
Day 7:
The recovery run
today is 3 miles
at an easy pace.
Make sure that
it is easy and
do some
extensive light
stretching
after. Nice 30
mile week.
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Marathon Program
Training Tips
-
Yogi Berra used to say about baseball “90%
of this game is half mental” - the same
applies to marathon training! Keep a
positive attitude.
-
Don't push the pace at this point in your
training program. You are gradually winding
down as marathon day approaches.
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