Marathon Training Schedule - Intermediate

Week  #  9



Marathon Training Tip Of The Week: - Hill Work!

Are you including hills on your training runs? They provide a good way to strengthen your legs including the important quadriceps muscles. Try and do hill running at least once a week. See more about hill training in this article.




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Marathon Training Schedule: Week 9

This week we look at some other aspects of your weekly long run. This includes things like your running pace and carbo' loading. Check the training tips!




Intermediate Level: Week 9 Mileage Chart

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Total Miles
6 M 6 E 7 T 7 E Rest 18 L 5 E 49

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


Another 49 mile week! How are you holding up? A nutrition reminder is in order. Energy levels are oh so important, so make sure that your body is ready for the task at hand. Review Nutrition sources. Getting plenty of rest is also way up there on the list of how to cope because you are now committing anywhere from 7 to in excess of 10 hours per week, right? A quick lunch, a short catnap, back to work, familiar scenario?

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 9 Daily Training Schedule




Day 1:

An easy 6 miles of marathon pace work today and of course some light stretching after.

Day 2:
Today you have schedule an easy 6 miles. Do it on your favourite course, followed by some light stretching.

Day 3:
Seven mile tempo run scheduled. Notice, it has been bumped up a mile, hold that pace.

Day 4:
Today the schedule calls for 7 miles at an easy, comfortable pace. This will be a good run to ease into your upcoming rest day.

Day 5:
Rest day. Use it wisely. Exercise bike or a swim in the pool.

Day 6:
This LSD run has been bumped up to 18 miles and should be treated with respect. Remember, you are basically trying to get your body used to being on the move for extended periods of time like 3 hours or more. Run/walk is quite acceptable and easier on your body, trust us on this one!

Day 7:
Recovery day is here once again with another 5 miler. Light stretching will work wonders today. Ready for next week?


Marathon Program Training Tips

  • At what pace should you do your long run?  30 – 80 seconds per mile slower than your marathon pace is a good general guide, depending on your intended marathon pace. This is important when you reach the 15 mile plus level.
  • You've probably heard this before, - it is important to drink plenty of water during your long runs. If you start to get that dry parched feeling in your throat, it's too late – you are already de-hydrated.



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