Marathon Training Schedule - Advanced Level

Week  #  3

  

 

Marathon Training Tip Of The Week: - Hard Day / Easy Day

The difficult thing about marathon training is that in order to meet the weekly mileage goals you have to run most days. As a result, your body does not really get enough time to recover from the weekly long run effort. Make sure you have an easy day, or a day off, the day before and the day after your long run. Your legs will be grateful!

Read our article on more ways to improve your performance and take the poll to see what other marathoners think.
 

 
 

Click to download our Free Marathon Race Strategies guide to running a successful marathon

 

Marathon Training Schedule: Week 3

It's week 3 already, and you are well on the way to completing the 'start-up' phase of the training program. If you have to change the days or distances a little to suit your schedule, don't worry. As long as you are within the general guidelines for the week you will be on track with the program

 

 
 

 

Advanced Level: Week 3 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 S 5 HL 6 T 6 E Rest 14 L 4 E 40

E - Easy Pace; HD - Hard Pace; HL - Hills; L - Long Slow Run; M - Marathon Pace; S - Speedwork; T - Tempo

 

The workload for this week begins to get heavier...  Stretching is one of the cornerstones of your training program as it will help keep your muscles in decent shape over the long haul.  Another aid that can be utilized in this respect, is a weekly targeted massage.  If you have access to student massage (under supervision), it is very affordable and quite helpful.

Below 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 3 Daily Training Schedule

 

 

Day 1:
Today marks your first Speed/Interval workout. It will be a total of 5 miles and will work something like this. A warm up of 1 mile easy jogging, followed by the workout and then a cool down of easy jogging and finally a light stretching session targeting both upper and lower body. See Speed/Interval workout section.

Day 2:
A 5 mile Hills run is scheduled. Could be hard to stay focused due to yesterday, but hang in there. Stretch afterwards.

Day 3:
This is a scheduled 6 mile tempo run, which you may want to switch to day 4. Feel free to do so.

Day 4:
An easy 6  Beginner  - Intermediate - Experienced miles today or yesterday. Your choice.

Day 5:
Rest day. You may be ready for it, but do your stretching at least.

Day 6:
The LSD run is 14 miles this week. Pace yourself accordingly (i.e. not too hard!) due to the early week stress on your body, mind and soul.

Day 7:
The recovery run is 4 miles easy. Almost goes without saying.

 

Marathon Schedule Training Tips

  • Hill training is a really good way to build up strength in those muscles that don’t get so much of a workout on the flat. This type of training will also improve your aerobic capacity as well. However there is a huge caveat to remember when doing your hill training. Do not force the pace or strain because this is one of the easiest ways to get injured, uphill or downhill.

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