Marathon Training Schedule - Intermediate

Week  #  10

  

 

Marathon Training Tip Of The Week: - Training Intensity

You look at your training schedule and realize you have to do 9 miles this evening - after work! If you're like me you sometimes have to force yourself out of the door and start the training run. But then you slip into your usual comfortable pace and finish the run.

But... when you're training for a marathon you really need to make an effort to vary the intensity of your workouts.  Read more about this strategy for building strength and running a better marathon.

 

 

 

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

 

Marathon Training Schedule: Week 10

Week # 10 marks a significant point in your training, with increased mileage. Don't forget to read the training tips!

 

 
 

 

Intermediate Level: Week 10 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
7 T 7 E 9 M 7 M Rest 17 L 5 E 52

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

 

With this week you are fast approaching the peak phase of your training. This is a 52 mile week and you may have some nagging injuries, are constantly tired and wondering if you can give anymore. If this is an issue, skip the tempo workout and jump on your bike. Just remember, you are almost at the peak and soon the workload will decline quite markedly.

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 10 Daily Training Schedule

 

 

 

Day 1:

A 7 mile tempo run to start the week off. Time to dig in and gut it out.

Day 2:
Today we have a scheduled 7 miles at a comfortable pace. Finish it off with a good light stretch.

Day 3:
Nine miles at marathon pace. This should not be too hard to take.

Day 4:
Another run at marathon pace, only a 7 miler. Seems to be a familiar theme here.

Day 5:
Finally a rest day. Stretch, have a nice carbo-loading meal and get to sleep early.

Day 6:

This long run is a mile shorter than last week at 17 miles. Maybe some help from your family/friends. Please pace yourself carefully and take water, Gatorade, power gels, etc. Go to Brunch and replenish your energy depleted body.

Day 7:
The recovery run today is 5 miles at an easy pace. Make it easy and do some extensive light stretching after. Have an afternoon nap today too. Wow, 52 miles, good job.

 

Marathon Program Training Tips

  • The weather is a big factor on marathon day; so donít put off your long run if the weather is not the best. We're not advocating you run whatever the conditions - that could be dangerous when itís too hot or too cold. However you should go whenever possible just to help you face reality if the weather turns bad for the marathon. Just make sure you take the conditions into account.

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