Intermediate
Level:
Week 8
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 6 |
T |
7 |
E |
7 |
HL |
8 |
E |
Rest |
16 |
L |
5 |
E |
49 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; T - Tempo |
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With your
mileage going up
to 49 miles this
week, pay
attention to the
environment you
are running in
and once again
your personal
safety. With
the increasing
mileage, we tend
to get focused
only on getting
to the weekly
finish line.
Sometimes we
forget that
safety can be
compromised in
the blink of an
eye. Please
stay alert and
run smart. |
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 8 Daily
Training
Schedule
Day 1:
The week starts
off with a 6
mile tempo run.
As always
warm-up for 1
mile and cool
down during the
last mile. Oh
yes, do not
forget to
stretch.
Day 2:
This will be a
relatively easy
7 miles at your
most comfortable
easy pace.
Day 3:
It’s time for
another hills
workout; 7 miles
worth, stay
focused.
Day 4:
Two easy runs
already this
week. This day
it is an 8
miler. Find a
suitable new
route and
remember your
stretching.
Day 5:
Rest today and
an easy bike or
swim if you
choose. Pasta or
potatoes tonight.
Day 6:
This week your
LSD run moves up
to16 miles.
Choose a course
that will not
take too much
out of you. A
nice hot bath
and a beverage
of your choice
as reward; good
idea?
Day 7:
A five mile
Recovery run.
This run is one
of the most
important ones
of the week as
has been noted
previously. Run,
walk, stretch,
repeat; one
method, but be
sure to get it
in as next week
starts tomorrow.
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Marathon Program
Training Tips
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