Advanced
Level:
Week 6
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 6 |
S |
8 |
T |
7 |
HL |
8 |
E |
Rest |
16 |
L |
5 |
E |
50 |
E -
Easy Pace; HD - Hard Pace; HL -
Hills; L - Long Slow Run; M -
Marathon Pace; S - Speedwork T - Tempo |
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As you may be
aware by now,
this is a fairly
structured
marathon
training program
based on the
hard/easy
approach and
utilizing the
elements of
pacing like:
-
hill
workouts to
build
overall
strength
-
long slow
runs to help
with your
endurance;
-
tempo runs
and
speed/interval
workouts to
target your
strength and
commitment
to pace at
the level
required to
meet your
marathon
goal
-
easy paced
workouts to
help with
recovery.
Understanding
these concepts
and applying
them are
paramount for
success at this
level. With 6 days
of training this
week it is time
to be very
mindful of
injuries and
their
management. Pay
attention to
your body and
take the time to
do your
stretching
daily, as it is
one of the keys
to your staying
on the roads and
on course for
your upcoming
marathon. Review
relevant
literature on
running related
injuries and
follow the
advice! |
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 6 Daily
Training
Schedule
Day 1:
Let’s begin the
week with a
speed workout of
6 miles (9,700
meters, see
section on
speed/interval).
As you may have
noted from
previous
workouts of this
nature, they are
conducted
similar to
climbing a
ladder and then
coming back
down. The
mileage has been
increased by one
and you are to
add a longer
distance to the
top of the
ladder (i.e.
1000 meters). Do
the math first
for the workout.
Please note most
workouts are
conducted on a
track, indoors
or outdoors and
most tracks are
now measured in
meters like in
the Olympics or
any track meet.
Day 2:
Today is a
scheduled 8
miles of tempo.
Please feel free
to switch with
day three as
yesterday may
have left you a
bit fatigued.
Please do your
stretching.
Day 3:
A hill workout
of 7 miles is on
your schedule.
See day two and
refer to earlier
week for
description of
the workout.
Day 4:
Your first easy
workout of the
week, a mere 8
miles. Take it
easy on this one
and have a good
light stretch.
Day 5:
Take a break,
this is a rest
day. An easy
walk, bike ride
or swim will
help you recover
and do not
forget to
stretch lightly.
Day 6:
Long slow
distance run, 15
miles. This run
is very
important and
should not be
missed.
Furthermore,
please go slow
as it is meant
to get your body
acclimatized to
the time and
distance that
you will be on
your feet
running. Leave
any speed, tempo
or hard pace for
other times
during the week.
Day 7:
An easy 5 mile
recovery run to
finish off your
sixth week of
training. Once
again I must
emphasize the
stretching
component.
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Marathon
Schedule
Training Tips
-
Feeling tired all the time? Long training
runs or too frequent training can weaken
your immune system, making you more
susceptible to catching colds and
contributing to a general fatigue. If you
see this happening you know you are trying
to do too much. The remedy is to simply cut
back, and reduce, or even skip, your long
run that week.
-
Your pulse rate is an excellent indicator of
your overall condition. Measure your resting
pulse rate once or twice a week at the same
time of day to establish your ‘normal’ rate.
As you get in better shape, your pulse rate
should decrease. Any increase over your
normal rate could mean your body is fighting
an infection.
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