Marathon Training Schedule - Advanced Level

Week  #  4



Marathon Training Tip Of The Week: - Drink More Water!

We often forget about the importance of keeping hydrated on our training runs, especially on cooler days. Always have some water available on the longer runs over 45 minutes.

Drinking plenty of water every day will help to keep you in good health. The recommended amount is to take1/2 your body weight in lbs and use this as the number of ozs. of water. For example a 140 lb person should consume 70 ozs or almost 9 cups per day.

I know this is really hard to do, so carrying a bottle of water around with you during the day helps a lot...



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Marathon Training Schedule: Week 4

After three weeks completed you should be settling into the routine of regular training. This is also a good time to assess your progress. If you have selected the right training level, and have the appropriate running base, then you should be comfortable with the demands of the schedule. Your biggest problem might be in finding the time for your training runs!




Advanced Level: Week 4 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
7 T 5 S 7 HL 8 E Rest 13 L 5 E 45

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


This week the mileage will rise to 45 as you get into the meat of the training. Another cornerstone of your training to consider is 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 theses 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 4 Daily Training Schedule



Day 1:
Seven miles of tempo running to start the week.

Day 2:
Your second speed workout is at the same level. A total of 5 miles.

Day 3:
Hills are on the agenda for today. This is a 7 mile workout. You may wish to switch it to day four.

Day 4:
This is an easy 8 miles. See day three.

Day 5:
Finally a rest day. Stretching and maybe an easy workout on the exercise bike or other non-weight bearing activity will help mitigate the stress on your legs.

Day 6:
LSD of 13 miles, just a half marathon today.

Day 7:
Five easy miles of recovery, followed by light stretching as usual.


Marathon Program Training Tips

  • Find the training balance that works for you. We have under-trained and over-trained for marathons, with poor results either way. Train too little and you’ll have a hard injury-prone race. Train too much and you’ll leave your best marathon time on the training roads because on race day your body will not be up to it.

  • If you are following this training schedule closely, but feel you are struggling to keep up, it’s best to pull back, and modify your marathon goal if necessary.



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