Marathon Training Schedule - Intermediate

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.




Intermediate Level: Week 17 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 M 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


Finally, RACE WEEK is here and the Taper finishes. This may be a long week because you will have built up a lot of excess energy over the last few weeks as mileage levels declined. Cheer up, you can let it all hang out at the end of this week.

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

  • You need to drink plenty of water. Not just the day before – the whole week. A good intake (10 to 12 glasses) of water the day before will help make sure you are well hydrated at race time.

  • Every little ache and pain seems to be magnified during the pre-race week. If you are a worrier, then you are going to spend a lot of time concerned about your health and readiness for the race. However, if you have made it this far into the training - don’t worry!

  • After the race, try an ice pack on those sore muscles. An anti-inflammatory like Ibuprofen may help. Treat blisters and chafes right away to avoid any infection that could occur.

  • You can look forward to a good dinner that evening with plenty of carbohydrates. Add some good quality protein like lean steak or chicken breast.

  • In the days following the race, muscle soreness can actually get worse two or three days later. Watch out for this and lay off running if necessary.



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