Marathon Training Schedule - Intermediate

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!




Intermediate Level: Week 4 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
5 E Rest 5 T 6 M Rest 12 L 4 E 32

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


When you are running a lot of miles, sometimes you tend to get a bit complacent.  Your safety is one of those very important items that you must pay attention to because if you do not, the consequences may be severe,  To repeat, run facing traffic if at all possible and wear clothing that will make you visible at all times and try not to “zone out” during any of your runs.

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;

An easy 5 miles today and of course some light stretching after.

Day 2:

Rest day. Cross train on the exercise bike or in the pool.

Day 3:

Five mile tempo run scheduled.

Day 4:

A marathon pace run of 6 miles. Feel free to interchange day 3 and day 4.

Day 5:

Rest day. Use it wisely.

Day 6:

This LSD run is up to 12 miles and should be treated with respect.

Day 7:

Recovery day is here once again with another 4 miler.


Marathon Program Training Tips

  • Pay attention to new aches that will come up as you increase your mileage. If you ignore these, they could become more serious, and prevent you from running altogether. It’s better to take a couple of days off and recover, than to try and keep on schedule. Put an ice pack on any sore spots after your run. This helps the recovery and healing process. Running some distances on flat, softer surfaces also helps.

  • Make sure you start your training runs slowly, before you get to your intended pace. This is especially true during marathon training when you are doing a lot of miles each week, without a whole lot of rest days. It is especially important to warm up gradually in cold weather.



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