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 |
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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. |
B elow 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.
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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.
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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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