Intermediate
Level:
Week 17
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 5 |
M |
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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Finally, RACE
WEEK is here and
the Taper
finishes. This
may be a long
week because you
will have built
up a lot of
excess energy
over the last
few weeks as
mileage levels
declined. Cheer
up, you can let
it all hang out
at the end of
this week.
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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
-
You need to drink plenty of water. Not just
the day before – the whole week. A good
intake (10 to 12 glasses) of water the day
before will help make sure you are well
hydrated at race time.
-
Every little ache and pain seems to be
magnified during the pre-race week. If you
are a worrier, then you are going to spend a
lot of time concerned about your health and
readiness for the race. However, if you have
made it this far into the training - don’t
worry!
-
After the race, try an ice pack on those
sore muscles. An anti-inflammatory like
Ibuprofen may help. Treat blisters and
chafes right away to avoid any infection
that could occur.
-
You can look forward to a good dinner that
evening with plenty of carbohydrates. Add
some good quality protein like lean steak or
chicken breast.
-
In the days following the race, muscle
soreness can actually get worse two or three
days later. Watch out for this and lay off
running if necessary.
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