Intermediate
Level:
Week 6
Mileage
Chart
| Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
Total
Miles |
| 5 |
HD |
5 |
E |
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; T - Tempo |
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With your
mileage
increasing to 40
miles, and 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
govern yourself
accordingly. |
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 us start the
week with a good
hard run of 5
miles. As usual
get warmed up
and then put the
hammer down. You
should be OD (in
oxygen debt) for
the middle part
of the workout.
Enjoy your cool
down and stretch
lightly after.
Day 2:
In keeping with
hard/easy, today
is a 5 mile run
at a comfortable
pace. Relax and
enjoy.
Day 3:
The workout
today is a 6
mile Tempo Run,
consisting of a
warmup period at
easy pace (1
mile) then pick
a pace, say 8
min/mile for the
middle 3 miles
and finish easy
for the last
mile of the
workout.
Day 4:
This is an easy
run day; 6 miles
on easy terrain.
Reminder that
stretching after
all runs is
mandatory and
before a run,
optional.
Day 5:
Rest day.
Stretching
and/or Cross
Training. Also
carbo loading
day like a nice
pasta dinner
with family
and/or friends.
Day 6:
Long Slow
Distance Run of
14 miles. This
run is very
important and
should not be
missed.
Furthermore,
remember to keep
it slow on this
run as it is
meant to get
your body
acclimatized to
the time and
distance that
you will be on
your feet
running.
Day 7:
Today is a
recovery day of
4 easy miles to
get the lactic
acid build up out of your
muscles from
yesterdays LSD
run. |
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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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