Marathon Training Schedule - Advanced Level

Week  #  6



Marathon Training Tip Of The Week: - How Are Your Shoes?

Another common cause of injury is running in worn-out shoes. Check the heel wear especially as this can aggravate pronation problems. If you need new shoes, now is a good time to get them. Well before marathon day and in time for some up-coming longer training runs.




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Marathon Training Schedule: Week 6

The focus this week (and the next few weeks) is on the long runs as we gradually build up the distance. Make sure to do your long run at a slower pace, and take a walk break if you need it. Keep hydrated as well!




Advanced Level: Week 6 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 S 8 T 7 HL 8 E Rest 16 L 5 E 50

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


As you may be aware by now, this is a fairly structured marathon training program based on the hard/easy approach and utilizing the elements of pacing like:

  •  hill workouts to build overall strength

  • long slow runs to help with your endurance;

  • tempo runs and speed/interval workouts to target your strength and commitment to pace at the level required to meet your marathon goal 

  • easy paced workouts to help with recovery.

Understanding these concepts and applying them are paramount for success at this level. With 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 follow the advice!

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 6 Daily Training Schedule




Day 1:
Let’s begin the week with a speed workout of 6 miles (9,700 meters, see section on speed/interval). As you may have noted from previous workouts of this nature, they are conducted similar to climbing a ladder and then coming back down. The mileage has been increased by one and you are to add a longer distance to the top of the ladder (i.e. 1000 meters). Do the math first for the workout. Please note most workouts are conducted on a track, indoors or outdoors and most tracks are now measured in meters like in the Olympics or any track meet.

Day 2:
Today is a scheduled 8 miles of tempo. Please feel free to switch with day three as yesterday may have left you a bit fatigued. Please do your stretching.

Day 3:
A hill workout of 7 miles is on your schedule. See day two and refer to earlier week for description of the workout.

Day 4:
Your first easy workout of the week, a mere 8 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, bike ride or swim will help you recover and do not forget to stretch lightly.

Day 6:
Long slow distance run, 15 miles. This run is very important and should not be missed. Furthermore, please go slow as it is meant to get your body acclimatized to the time and distance that you will be on your feet running. Leave any speed, tempo or hard pace for other times during the week.

Day 7:
An easy 5 mile recovery run to finish off your sixth week of training. Once again I must emphasize the stretching component.

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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