Marathon Training Schedule - Intermediate

Week  #  8



Marathon Training Tip Of The Week: - Focus!

The next few weeks of the training program are relatively difficult. The key to this phase is to maintain your focus on the overall goal - running a successful marathon! Remind yourself why you are doing all this training, especially if the going is tough and you are feeling tired...




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Marathon Training Schedule: Week 8

The long run distances are starting to increase and you will need plenty of rest. Try to carbo-load the day before the long run to increase your energy stores.




Intermediate Level: Week 8 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 T 7 E 7 HL 8 E Rest 16 L 5 E 49

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


With your mileage going up to 49 miles this week, pay attention to the environment you are running in and once again your personal safety.  With the increasing mileage, we tend to get focused only on getting to the weekly finish line.  Sometimes we forget that safety can be compromised in the blink of an eye.  Please stay alert and run smart.

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 8 Daily Training Schedule



Day 1:
The week starts off with a 6 mile tempo run. As always warm-up for 1 mile and cool down during the last mile. Oh yes, do not forget to stretch.

Day 2:
This will be a relatively easy 7 miles at your most comfortable easy pace.

Day 3:
It’s time for another hills workout; 7 miles worth, stay focused.

Day 4:
Two easy runs already this week. This day it is an 8 miler. Find a suitable new route and remember your stretching.

Day 5:
Rest today and an easy bike or swim if you choose. Pasta or potatoes tonight.

Day 6:
This week your LSD run moves up to16 miles. Choose a course that will not take too much out of you. A nice hot bath and a beverage of your choice as reward; good idea?

Day 7:
A five mile Recovery run. This run is one of the most important ones of the week as has been noted previously. Run, walk, stretch, repeat; one method, but be sure to get it in as next week starts tomorrow.


Marathon Program Training Tips

  •  The difficult thing about marathon training is that in order to meet the weekly mileage goals you have to run most days. Your body does not really get enough time to recover from the long run. Make sure you have an easy training day the day before and the day after your long run. Your legs will be grateful!



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