Marathon Training Schedule - Advanced Level

Week  #  8

  

 

Marathon Training Tip Of The Week: - Focus!

The next few weeks of the training program are relatively difficult. The key to this phase is to maintain your focus on the overall goal - running a successful marathon! Remind yourself why you are doing all this training, especially if the going is tough and you are feeling tired...

 

 
 

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

 

Marathon Training Schedule: Week 8

The long run distances are starting to increase and you will need plenty of rest. Try to carbo-load the day before the long run to increase your energy stores.

 

 
 

 

Advanced Level: Week 8 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
8 HL 9 T 7 S 8 E Rest 17 L 6 E 55

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

 

The workload for this week begins to get heavier, going up to 55 miles. This represents the build up to the peak portion of this training program. Stretching is one of the cornerstones of your training, as it will help keep your muscles in decent shape over the long haul and thus becomes a key aid (please review section on stretching). 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.

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 8 Daily Training Schedule

 

 

Day 1:
Today is a hills workout of 8 miles. A good start to the week. Ensure that your pace delivers a moderate effort at best. Stretch.

Day 2:
Another tempo run of 9 miles is on the schedule today. As usual you may want to switch with day three. Choose your poison carefully.

Day 3:
The speed workout is 7 miles (11,300 meters) this week. Remember the top of the ladder distance should increase to say 1200 meters and you should increase the number of either 400s or 800s. Just do the math.

Day 4:
An easy 8 miles today. Keep this as an easy day because of your long one this week.

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

Day 6:
The LSD run is 17 miles this week. Consider factoring in a few walking breaks coinciding with your hydration replenishment. Above all keep the pace easy. Time for some comfort food and a warm bath, right.

Day 7:
The recovery run is 6 miles easy. Almost goes without saying. Light stretching before, during and after would not hurt.

 

Marathon Program Training Tips

  • Professional athletes are very aware of feeling “burned out” mentally as much as physically. If you train all the time we guarantee this will happen to you… Make sure you take the time off which is built into your schedule. If you are feeling the stress of doing a lot of training, then taking 2 or 3 days away from your training program and from exercising in general can be a tremendous benefit.

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