Marathon Training Schedule - Intermediate

Week  #  7



Marathon Training Tip Of The Week: - Speedwork?

There is no doubt that speedwork training can improve your running performance - but do you need to include this as part of your marathon training program? My advice to the 'average' or beginner marathon runner is not to do too much formal speedwork (the occasional race is OK) during your training because the risk of an injury is greatly increased.

I know that some people, especially the faster runners, will disagree - so ultimately it's your choice!




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Marathon Training Schedule: Week 7

The theme of week 7 training is ramping up your workouts as we head into the peak part of the program. The training tips focus on the recovery process and things you can do to avoid injury.




Intermediate Level: Week 7 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
7 M 6 E 6 HL 5 E Rest 15 L 5 E 44

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


The base building period is over and now it is time to start building towards the peak. It is also time to think about things like getting enough rest and sorting out the demands on your time from not only the running program, but work and family too. Do not neglect the importance of the aforementioned. Stress management in all its aspects, must be addressed.

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 7 Daily Training Schedule




Day 1:

Today you will start with a 7 mile marathon pace run. Warm-up first and slip into the pace you have chosen. It is important to be consistent with your pace because you will be doing a lot of training at your marathon pace.

Day 2:
Today’s 6 mile workout will be conducted at an easy aerobic pace followed by light stretching.

Day 3:
A Hill workout is scheduled, with a total distance of 6 miles. As usual, warm-up for the first mile and cool down for the final mile. Make your hills effort consistent, the equivalent of an easy/moderate pace.

Day 4:
This is an easy 5 miler. You will probably feel a bit wasted today so take it real easy.

Day 5:
Rest and Stretch today because tomorrow will test your endurance and willpower.

Day 6:
LSD of 15 miles (refer to long slow distance definition). This is definitely a hard day due to the length of the run. Drag a buddy or two out with you; try not to do this on your own.

Day 7:
This is a 5 mile recovery run to get some of the stiffness out of your body. Please take it easy and have a good light stretch afterwards. Congrats, a 44 mile week. Hope you are ready for more in the coming week.


Marathon Program Training Tips

  • Listen to your Brain? The experts tell us “Listen to your body”. This is great advice, but if you are feeling well trained and ready for any challenge we say “Listen to your Brain” as well and take things a little easier. Lay off the extra hard workouts or too many races during your marathon training period.

  • Wearing worn-out shoes is a common way to get injured. Don’t wear your shoes until the soles wear out! When shoes have around 350 to 500 miles of wear throw them out or give them to a needy cause. They may still look OK, but they are worn out for any continued training miles.



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