Marathon Training Schedule - Advanced Level

Week  #  9

  

 

Marathon Training Tip Of The Week: - Hill Work!

Are you including hills on your training runs? They provide a good way to strengthen your legs including the important quadriceps muscles. Try and do hill running at least once a week. See more about hill training in this article.

 

 

 

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

 

Marathon Training Schedule: Week 9

This week we look at some other aspects of your weekly long run. This includes things like your running pace and carbo' loading. Check the training tips!

 

 
 

 

Advanced Level: Week 9 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
7 S 11 E 9 HL 10 E Rest 16 L 6 E 59

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

 

This week the mileage will rise to 59 as you get into the meat of the training. We would like to reiterate the concept of injury avoidance/management. With the upcoming heavier efforts, injuries will begin to show up. Pay attention to your body and be prepared to deal with these issues.

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 9 Daily Training Schedule

 

 

 

Day 1:
Seven miles of speed work to start the week. Please stick to your chosen paces for the various distances. It may be time, though to shorten the recovery period between. If you are jogging and stretching between shorten the distance. If you are just stretching, cut the time to start the next distance by 30 seconds.

Day 2:
Today the easy run becomes a bit longer (11 miles), but should be a welcome relief from the heavy duty effort of yesterday.

Day 3:
Hills are on the agenda for today. This is a 9 mile workout. Stay focused.

Day 4:
This is an easy 10 miles with some light stretching after and a whole day off tomorrow.

Day 5:
Finally a rest day. Stretching and maybe an easy bike ride or other non-weight bearing activity that will help mitigate the stress on your legs. Donít forget to take in some extra carbs tonight.

Day 6:
It has been a long week so the long slow run will only be 16 miles today. Under 21/2
hours duration maybe. Do not worry if it is not, the time spent on your feet is what we want.

Day 7:
Six easy miles of recovery, followed by light stretching as usual. Good week of effort.

 

Marathon Schedule Training Tips

  • As you know, many marathons include at least one significant hill, so try and include one in your long run if possible. Itís better to train on more challenging terrain than the marathon if you can, even if itís just for the psychological advantage of knowing you did it.

  • You will benefit more from the long run if your body has time to recover. Your easy training day the day after will help. If you have had a harder run, and are still feeling sore, try and shuffle your schedule to extend the recovery days. Your body will be grateful and you will end up stronger!

~~~~~~~~~~~~

 

Previous Week          Next Week 

 

If You Like The Marathon Training Guide...

Please Tell A Friend!

 

We value your privacy - this email is not retained!