Marathon Training Schedule - Advanced

Week  #  11



Marathon Training Tip Of The Week: - Marathon Training Diet

We've talked about this from time to time in the past. Your diet is a really key component of your marathon training program, and you need to make an extra effort to eat healthy foods.

This means plenty of quality protein intake as well as carbohydrates. Your body needs the protein to repair and build muscle tissue. Read more about marathon nutrition here...




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


Marathon Training Schedule: Week 11

Stick with it! At this point in your training the tough schedule can take it's toll. This is when you have to call on your mental reserves to get you out of the door and follow the program. Don't forget - running with someone else can be a big help in this regard.




Advanced Level: Week 11 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
10 HL 10 E 10 T 7 E Rest 20 L 6 E 63

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


As you approach the pinnacle of this program, it is necessary to repeat the importance of looking after your personal safety while out running the roads. With the amount of miles that you are now logging on a weekly basis, you need to stay alert to potential danger, not only from vehicles, bikes and folks on rollerblades, etc. but also from environmental conditions during your workouts. Just be prepared to adjust your workouts accordingly to suit weather conditions. For example if you are doing a long run and it is hot and humid or cold and windy, you need to factor these conditions into the way you handle this run. Please manage these types of conditions carefully.

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 11 Daily Training Schedule




Day 1:
Let’s begin the week with a 10 mile hills workout, either hill repeats or a very hilly running route. Remember the effort should be moderate, even if you feel like it is a bit slow.

Day 2:
Today is a scheduled 10 miles at an easy pace Please do your stretching.

Day 3:
A tempo run of 10 miles; the longest yet. Get into your pace and stay there until it is time to cool down and finish off with a good stretch.

Day 4;
Your second easy workout of the week, a mere 7 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, will help you recover and you know the rest of it, right?

Day 6:
Long slow distance run, 20 miles; your first one of the program. This run is important as you well know, and should not be missed. Furthermore, go slow as it is meant to get your body acclimatized to the time and distance that you will be on your feet running.

Day 7:
An easy 6 mile recovery run to finish your longest week of training so far. Once again I must emphasize the stretching component.


Marathon Program Training Tips

  • You will need a lot of energy during this training program. However, don't neglect a fully balanced diet at the expense of carbohydrates. You will perform better if you are getting sufficient amounts of fat (unsaturated as much as possible) and protein.

  • Fight those fat cravings! All the bad things you hear about fast foods are true, and they shouldn’t be part of your marathon training diet. The amount of saturated fat and low quality carbohydrates in most fast food meals will not help your training,



Previous Week          Next Week 


If You Like The Marathon Training Guide...

Please Tell A Friend!


We value your privacy - this email is not retained!