Marathon Training Schedule - Advanced

Week  #  17



Marathon Training Tip Of The Week: - Marathon Race Week!

It's finally race week! Now it's time to try to forget the pre-race worries and look back at all the training you've done over the past 16 weeks... If you've done the training you can look forward to a good marathon run, as long as you stick to your race plan!

Read this recent article for our Top Ten Marathon Tips to help you run the best race you are capable of...



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



Marathon Training Schedule: Week 17

This final training week is harder on the head than the body! You are probably well rested and ready to go; waiting for the actual race can be difficult...

The goal this week then is just to take it easy, and do a few relaxed runs to keep flexible.




Advanced Level: Week 17 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 T Rest 4 E Rest Rest 3 E 26.2 M 38.2

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


This week is possibly one of the hardest weeks that you will face when training for a marathon. You have so much energy to spare (if you have followed the program religiously) and you may be a bit anxious to get it over with and your body is trying hard to adapt to the very light workload and you are pumping in the calories like nobody's’ business. Hang in there and go about your business.

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 17 Daily Training Schedule



Day 1:

Today is the only day before the marathon that you will be required to carry your chosen marathon pace for 5 miles. Stay focused and do your stretching.

Day 2;
Rest today, but do take an easy walk and as usual stretch. It is also a good day to pay attention to the weather and how it may look on Marathon Day. Formulate strategies for pacing based on scenarios that may emerge. If it is a hot , humid day for example, then you may have to alter your pace in order to just finish the event.

Day 3:
Four easy miles today and we mean just that. Keep the pace very light and stretch after.

Day 4:
A day of rest is scheduled. Go for a walk and enjoy the scenery. Remember on marathon day not to worry about getting into your chosen pace too quickly. Large marathons in particular make it difficult to get up to pace early on, and if you try to, it is likely that you will expend a larger amount of energy early on and might experience something called “glycogen burst”. This is not good, as you may not have enough energy to finish strongly. You may even hit the “Wall”.

Day 5:
Guess what, another day to rest, stretch and get a good nights sleep. It should also be the second day that you are consciously loading up on carbohydrates in hopes of storing a bit extra for the Marathon.

Day 6:
This can either be your final rest day or you may choose to run between 2 and 3 miles just to work out some of the weeks’ inactivity. Whatever you decide to do, be sure to stretch lightly and continue to load up on carbohydrates. Also, stay off your feet as much as you can today. If you go to the Running Expo, get in and out in an hour or less.

Day 7:
This is the day you have been training for all these weeks. Our advice is to follow your plan and do not deviate from it except to accommodate the weather or any injury that you may be trying to manage. To reiterate, follow the pace you chose as closely as conditions permit. If you feel strong after 21 to 22 miles then go for it by all means.


Marathon Program Training Tips

  • It helps to visualize the race in your mind. If you have had a chance to go over the course by car previously, this will be a tremendous help when you are actually running the race.

  • Keep a bottle of water with you this week at all times wherever you go, and drink 8 cups or more each day.



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