Running Shoes Guru Marathon Training

8/13/2019 Running Shoes Guru Marathon Training

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2For Beginners and Intermediate Runners

Complete marathontraining guide

All Rights Reserved. International Copyright

Disclaimer: although this training plan has been developed by a professional coach,the advice given in this E-Book does not constitute or replaces medical advice.Please consult with a doctor before starting any exercise or nutrition plan. Run safe!

Running Shoes Guru Presents

The Complete Guide to Your First Marathon:A Step-By-Step Approach to Mastering the Distance

By: Peyton Hoyal

NAIA Track & Field All-American

Certified Fitness Expert

Head Coach- Pulse Racing Team


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Introduction ......................................................................................................................................... 6 Getting Started ..........................................................................................................................7 Beginner Marathon Plan ........................................................................................................ 7 Intermediate Marathon Plan ..................................................................................................7 Equipment .................................................................................................................................8 Choosing A Race ..................................................................................................................... 8Your First Marathon Program ........................................................................................................... 9 Beginners .................................................................................................................................. 9 Intermediate Plan ...................................................................................................................10

Make raining Fun ................................................................................................................ 11Marathon raining: Week One ........................................................................................................ 12 Beginner Marathon Schedule- Week One ..........................................................................13 Intermediate Marathon Plan (Fundamental Phase)- Week One .................................... 13 Weekly ips ............................................................................................................................ 14Marathon raining: Week wo .........................................................................................................15 Beginner Marathon Schedule - Week 2 .............................................................................. 16 Intermediate Marathon Schedule (Fundamental Phase)- Week 2 .................................. 16 Weekly ips ............................................................................................................................ 17

Marathon raining Plan: Week Tree ...................................................................................... 18Beginner Marathon Schedule- Week 3 ............................................................................... 19

Intermediate Marathon Schedule (Fundamental Phase)- Week 3 ...................................19 Weekly ips .............................................................................................................................20Marathon raining: Week Four ....................................................................................................... 21 Beginner Marathon Schedule- Week 4 ............................................................................... 22 Intermediate Marathon Schedule (Fundamental Phase)- Week 4 .................................. 22

Contents


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Weekly ips ........................................................................................................................... 23Marathon raining: Week Five ...................................................................................................... 24 Beginner Marathon Schedule- Week 5 .............................................................................. 25 Intermediate Marathon Schedule (Special Phase)- Week 5 ............................................ 25 Weekly ips ........................................................................................................................... 26Marathon raining: Week Six......................................................................................................... 27

Beginner Marathon Schedule- Week 6 .............................................................................. 28 Intermediate Marathon Schedule (Special Phase)- Week 6 ............................................ 28 Weekly ips ........................................................................................................................... 29Marathon raining: Week Seven.................................................................................................... 30 Beginner Marathon Schedule- Week 7 .............................................................................. 31 Intermediate Marathon Schedule (Special Phase)- Week 7 ............................................ 31 Weekly ips ............................................................................................................................32Marathon raining: Week Eight .................................................................................................... 33 Beginner Marathon Schedule- Week 8 .............................................................................. 34

Intermediate Marathon Schedule (Special Phase)- Week 8 ............................................ 34 Weekly ips ........................................................................................................................... 35Marathon raining: Week Nine ..................................................................................................... 36 Beginner Marathon Schedule- Week 9 .............................................................................. 37 Intermediate Marathon Schedule (Special Phase)- Week 9 ............................................ 37 Weekly ips ........................................................................................................................... 38Marathon raining: Week 10 ......................................................................................................... 39 Beginner Marathon Schedule- Week 10 ............................................................................ 40 Intermediate Marathon Schedule (Special Phase)- Week 10 .......................................... 40

Weekly ips ........................................................................................................................... 41Marathon raining: Week Eleven................................................................................................... 42 Beginner Marathon Schedule- Week 11 ............................................................................ 43 Intermediate Marathon Schedule (Special Phase)- Week 11 .......................................... 43 Weekly ips ........................................................................................................................... 44Marathon raining: Week welve ................................................................................................. 45 Beginner Marathon Schedule- Week 12 ............................................................................ 46 Intermediate Marathon Schedule (Specific Phase)- Week 12 ........................................ 46


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Weekly ips ............................................................................................................................ 47Marathon raining: Week Tirteen ................................................................................................ 48 Beginner Marathon Schedule- Week 13 ............................................................................. 49 Intermediate Marathon Schedule (Specific Phase)- Week 13 .......................................... 49 Weekly ips ............................................................................................................................ 50Marathon raining: Week Fourteen ............................................................................................... 51 Beginner Marathon Schedule- Week 14 ............................................................................. 52 Intermediate Marathon Schedule (Specific Phase)- Week 14 .......................................... 52 Weekly ips ............................................................................................................................ 53Marathon raining: Week Fifeen ................................................................................................... 54 Beginner Marathon Schedule- Week 15 ............................................................................. 55 Intermediate Marathon Schedule (Specific Phase)- Week 15 .......................................... 55 Weekly ips ............................................................................................................................ 56Marathon raining: Week Sixteen .................................................................................................. 57 Beginner Marathon Schedule- Week 16 ............................................................................. 58

Intermediate Marathon Schedule (Specific Phase)- Week 16 .......................................... 58 Weekly ips ............................................................................................................................ 59Afer the Marathon and Beyond ..................................................................................................... 60 Assess Your Race .................................................................................................................... 61 Post-Marathon Recovery ...................................................................................................... 61raining or the Future ..................................................................................................................... 61


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Te Marathon is a running event which has inspired awe, reverence, and ascination orathletes dating back to the first Modern Olympic Games in 1896. Based on the mythical runby Greek messenger Pheidippides rom the plain o Marathon to Athens in 490bc , thedistance was modified in contemporary times to the 26.2 mile oot race we know today. It isthe ultimate expression o physical endurance, stamina, and mental ortitude. It is analluring trial to test ones mettle, determination, and resistance to atigue. It is without equalin the running world, and or this reason it has become an extremely popular endeavor byboth proessional athletes and citizen runners alike.

Te chie goals o this E-Book are to provide the reader with a personalized look intothe details o training or your first marathon, tips or success at the distance, and a deeperunderstanding o what it takes to cover 26.2mls as enjoyably as possible. More than just aseries o training plans, I hope to take you through the various stages o marathonpreparation holistically, discussing such topics o interest as marathon nutrition, race-daypreparation, maintaining a positive mental outlook, and more.

Enjoy, and good luck in preparing or your first marathon!

Introduction

Introduction


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Assessing Where You Are to Determine Where You Will Go

Tis ebook will outline two plans, all geared towards first time marathoners, but each one will includeelements most appropriate or either beginning runners or intermediate runners individually.

I you have completed a marathon beore, stay tuned these programs can still aid you in your quest toset a personal best at the distance or enjoy racing 26.2mls all the more.

Use the descriptions belowto determine where you might all in terms o preparing or your firstmarathon. Choosing the appropriate plan will help you stay healthy, motivated, and improving towardsyour goal without setback.

Getting Started

Beginner Marathon Plan

Intermediate Marathon Plan

Use this plan i you began running only in the last year, currently run less than 25mls per week, andhave not completed a race distance over 10K. I you are very new to running, read this articlefirst ontraining or your first 10K beore hopping into marathon training.

All training in this plan will be based on time and effort rather than pace and distance. Tis will allow youto build volume at your own rate, learn to run ast but relaxed, and instill a love o running withoutconfining you to set paces.

With this plan, runners o varying ability could successully complete the marathon distance between3.5-5hrs, but most importantly it will prepare you to finish the race as healthy as you started!

Choose this option i you have been running rom 1-3 years, currently run 30-40mls per week, havesome history o organized speed training, and have completed races rom 10K-Hal Marathon in thepast.

Tis plan will include some runs at set paces and distances, but many will still be based off o time andeffort. Runners ollowing this plan can expect to run between 3-4hrs or their goal marathon based onability level.

Look or an advanced marathon series in the near uture rom RunningShoesGuru.com!

Introduction
http://www.runningshoesguru.com/2013/03/your-first-10k-training-plan-for-beginners/http://www.runningshoesguru.com/2013/03/your-first-10k-training-plan-for-beginners/


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Equipment

Now that you have determined which training plan best suits your current ability level, let us look atwhat gear will be needed to make your first marathon journey all the more enjoyable.

1. Find a Pair o Running Shoes You rust- Tere are many articles discussing which running shoe

might be right or you on this site, so use Running Shoes Guru as a resource to help you pick theright pair. You can start by using our running shoes wizard.

For beginners,going to a specialty running shoe store to be fitted into the right pair or your oot type isalways a great place to start.

Intermediate runnersmay want to look into purchasing a marathon racing flat in addition to their dailytraining shoes to help them tackle their goal time. I suggest a flat that is seamless to prevent blisters, hasadequate cushioning or 26.2mls, and eels good or you personally while running close to race pace.

2. Invest in a Quality Sports Watch or GPS Unit- More ofen than not, runners preer to havesome mode o tracking their pace, time, or distance during training. Finding a simple,trustworthy watch or GPS unit to aid you in your training and accomplish pace/distance

goals will go a long way in helping you achieve race day suggest.

3. Wear Comortable echnical Running Apparel- While you may be able to get away with thatgood ol cotton t-shirt in training, on race day you will want to wear quality technical apparel

rom a brand you trust.

Tese clothes are designed to wick moisture, prevent chafing, and keep you cool/warm depending onweather conditions. Have several options on hand in case the weather changes unexpectedly as younear your goal race, and do several long runs in the clothing you choose or race day to see how itperorms while running.

Introduction


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Choosing A Race

Fortunately, there are thousands o options to choose rom when it comes to picking which marathonyou want to run. You can stay local and run your hometown race, choose a marathon in another state,or go international on a grand running vacation to a new, exotic locale. It all depends on your personalpreerences and goals.

I scenic beauty and adventure are your games, perhaps looking into a race that offers beautiul views othe ocean or mountains ar away rom the city. I you are all about setting a personal best, research

some ast marathon courses in your area that take place in cooler parts o the year.

Some runners like to include the whole amily on their running quests and race at Disney World or othertourist destinations so they can enjoy the parks afer their big race. Whichever race you choose, makesure it suits your ultimate goals in deciding to tackle the marathon distance in the first place, and besure to have un in the process.

Your First Marathon Program

Beginners

Your plan will be based on a progressive, intelligent progression o volume that will adequately prepareyou to handle the physical stress o running a ull marathon. Tere will be other types o training mixedinto your actual running workouts that help strengthen your body and prevent injury, as well. You willhave the ollowing basic types o runs blended into your training recipe.

General Endurance - Basically, this is easy-moderate paced running done or extended periods to help

you build muscular resistance, aerobic stamina, and mental toughness or completing the marathondistance. You should be able to converse during these runs in at least one ull sentence at a time.

Fartlek - a Swedish term meaning speed play, these sessions will encourage you to pick-up the pace abit at intermittent intervals in your run. While not sprints, these relaxed acceleration will help youimprove biomechanics, make marathon pace eel easier, and break-up longer runs into un bursts oaster running.

Rest/X - Tese days should be taken off rom running to allow your body to recover adequately. Youmay go to the gym or weights/core work, attend a yoga class, or go or some light cross training (biking,

elliptical, rowing, swimming, etc. or 20-40min maximum).

Introduction


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Hill Repeats - these will vary in length somewhat throughout the plan, but the idea is to recruit asttwitchmuscle fibers with ull recovery to increase power, improve orm, and increase muscularresilience to injury.

Again, all workouts in this plan will progress towards your goal race. You will train to be at your best onrace day; resh, well-trained, and ready to run the ull 26.2mls efficiently.

Te ollowing elements will be added to this plan rom the above.

You will need to calculate an approximate marathon goal pace to target some o the ollowing workouts(eg- i your goal is to run 3:30 or the marathon, that is a pace o 8:00 per mile).

Te harder sessions in the intermediate plan work off percentages o race pace, so that will need to be

calculated as well (eg- 8:00 per mile = 480 seconds per mile, so 48.0sec is 10% o goal race pace).

Te below workouts will appear in the plan in addition to those eatured in the beginner plan above.

Marathon Pace empo Runs (98-102% o Goal Marathon Pace, or GMP)- these runs will buildgradually across the plan to prepare you to run or a long period o time at your goal race pace. Tese willtrain the body to burn at efficiently as a uel source, give you time to practice taking fluids/calories whilerunning quickly, and prepare you mentally or the race itsel.

Lactic Resistance Intervals (5K-10K Race Pace; 110-115% o GMP)- interval sessions done toimprove economy at aster speeds, train you to buffer lactic acid effectively, and prepare you to surge up hillsorat intermittent intervals in a race situation.

Aerobic Power Intervals (10K-Hal Marathon Pace; 105-110% o GMP)- interval sessions done toraise your lactate threshold and improve stamina at paces slightly aster than race pace

Intermediate Plan

Introduction


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Undertaking your first marathon training plan can be daunting by yoursel, sodeciding to tackle this eat with a group o riends, your spouse, or a local running club canmake the long miles ar more pleasant. Some o the best conversations you may ever havecould come while running, so cherish this time you get to spend being active and workingtowards your goals with people you enjoy.

Also, consider joining a charitable group such as eam In raining which works toearn money or cancer research and provides a group to hold you accountable to your daily

runs. At virtually any marathon in the country, you will see dozens o men and womenrunning in the eam In raining purple outfits, and they all look like they are having a blastdoing what they love or a good cause.

No matter how you plan to go about tackling your first marathon, or where you planto do it, the next article in this series will get you started on the actual road to making yourmarathon dream a reality.

Make Training Fun

Introduction


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Marathon Training : Week One

Now that we have looked at the two plans that will be provided in this series, you are equipped withsome new gear, and you have chosen which marathon you would like to run, we are ready to starttraining!

Te plans below should be started afer a period o consistent running or several weeks so that the newtraining stresses wont be a shock to your body.

Tis is a ull sixteen week program, so count back our months rom your goal race and start your ormaltraining at that point!

For beginners, your plan will be one continuous phase o training that will get you to the starting linehealthy and fit or running 26.2mls.

For intermediate runners, your plan will involve three different phases,

1. Te Fundamental,2. Special, and3. Specific, to help you run your first marathon as quickly as possible.

Beginners take note! You can use this plan or next years big race with a little more training andexperience under your belt!

Resort back to the previous chapter or a glossary o terms pertaining to each weekly schedule. Now itstime to lace-up and get out the door! Good luck, ellow runners!

Week1


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday

Sun (General Endurance)- Easy Running or25-35min; Core raining such as crunches,back raises, pushups, standard sit-ups, planks,etc.

Mon- Rest or 20-30min X

ues (GE)- Easy Running or 30min; Flexibilityraining (Find a stretching routine that worksor you and do it consistently! Tis could also bea yoga or Pilates class i so desired.)

Fri- Rest or 20-30min X

Turs (GE)- Easy Running or 30-35min; Coreraining

Sat (GE)- Easy Running or 30min; Optional20min X beore or afer running (extendedaerobic minutes) and Flexibility raining

Sun (GE)- Easy 45min; Core raining

Mon (GE)- Easy 30min; Flexibility

raining

ues (Fartlek)- Easy 20min Warm-Up(should include jogging, some light drills/strides, and stretching),4x 30sec Fast, 90secEasy, Easy 10min Warm-Down

Wed- RestWed- Rest (use these days to recuperatephysically and mentally; sleep-in, eat well, and

maybe go or a massage a ew times a month)

Wed- Rest (use these days to recuperatephysically and mentally; sleep-in, eatwell, and maybe go or amassage a ew times a month)

Fri (GE + SHS)- Easy 45min,2x 12sec Short Hill Sprints (with ullrecovery between each),

5:00Walking Warm-Down

Sat- Rest or 20-30min X

Beginner Intermediate

Week One


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1. I you are trying to lose weight during marathon training, be careul not to losemore than one pound per week to achieve your goal weight. Tis can be done by cutting300-500kcals rom your daily needs,but monitor how your body is eeling while exercising.

I you are weak or running slower than usual, add some calories rom carbohydrate back intoyour diet. Good snack choices to eat 30-60min beore and/or afer training include energybars, sports drinks,pretzels, ruit smoothies, Greek yogurt, or commercial protein recoveryshakes (First Endurances Ultragen, Cytosports Muscle Milk, Pacific Health Labs EnduroxR4, etc.).

2. Invest in a Gym Membership at a Club You Like -Being able to access a 24hr gym nearyour home or office is a great way to still get-in your workout even when the weather is bad

or the sun has gone down. Hopeully you will have some riends and training partners at thesame gym to make an hour o treadmill running or cross training pass quickly and enjoyably!

Weekly Tips

Week One


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Marathon Training : Week Two

Hopeully you made it through your first week o training just fine, and are ready totackle week two! Tis week will still seem light i you are used to pushing the envelope a littlebit more, but be patient! Te marathon is a race that requires a very slow, consistent build-upor you to run your best, and we have many weeks to go beore your big race!

I you have any questions about these plans, please dont hesitate to post them in thecomments section on the Running Shoes Guru website where this E-Book was originallypublished. Te programs provided are meant to be interactive and (hopeully) in real-time asyou train or your first marathon. I would love to help you achieve your goals in your big race,and hope I can offer helpul advice in your journey to 26.2!

Te goal this week is to continue preparing your aerobic and muscular systems tohandle the stress o training. Dont worry about pace or distance, but simply complete thetimes designated at comortable efforts or now. Te Saturday or Sunday runs will begin to getlonger and longer as we near your marathon, so it is important to be resh beore them andrecover well afer them.

Week2


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday

Beginner

Week Two

Intermediate

Sun- Rest

Mon (General Endurance)- Easy 30min Run; Core

and Flexibility raining

ues- 20-30min X

Wed (GE)- Easy 40min Run; Core and Flexibility

Turs- Rest or 20-30min X

Fri (GE)- Easy 30-35min Run

Sat (GE)- Easy 45min Run; Core and Flexibility

Sun- Easy 50min; Core andFlexibility raining

Mon- 20-30min X

ues- Easy 20min Warm-Up, FartlekStrides: 6x 30sec Fast, 90sec Easy, Easy10min Warm-Down

Wed- Easy 35min Run; Core and

Flexibility

Turs- Rest

Fri- Easy 45min, 4x 12sec Short Hill

Sprints (ull recovery between each), EZ5min Jogging Warm-Down



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Weekly Tips

1.Expect some soreness when you start getting into the rhythm o your new training plan.Soreness is a good thing. It simply means your muscles are adapting to new stress and gettingstronger. However,good soreness can sometimes become bad pain, so pay attention to how

your body eels beore, during, and afer running.

I something hurts or more than 24hrsafer a particular run, ice the area or ten minutesthree times a day and take two complete rest days rom exercise. It is always better to be saethan sorry.

2.Keep a detailed running journal to track your training progress over time.Tis can beanything rom a standard day-planner, to a commercial running log, to diary-style entries;whatever best suits your personality. Be sure to log things such as time/distance ran, how youelt, any pain or unusual soreness, and perhaps even as detailed as what you ate beorehand iyou are having any GI distress while running. Your training journal can be a great avenue orfinding what works best or you as you prepare or races o any distance (training, nutrition,preerred running terrain, workouts you enjoy/dislike, etc.).

Week Two


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Marathon Training : Week Three

Week3Congratulations! You are already on week three o your marathon training! Great work, andheres to many more good weeks ahead.

Tis week we will still be building our aerobic engines and strengthening our muscles. Lookat training in terms o building a house. Right now, you are building your oundation andground floors to support everything else to come. I the oundation is weak, your house will

not stand, so we must build it as strong as possible!

Tis weeks goal is the same as last week, with a ew minutes added to several runs and twoshort hill sprints thrown-in to wake-up your muscles!


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Week Three

Sun- Rest

Mon (General Endurance)- Easy 35 min

Run; Core and Flexibility raining

ues- 20-30min X

Wed (GE + Short Hills)- Easy 40min Run, 2x 10sec

Short Hill Sprints (ull recovery between each), 5:00Walking Warm-Down

Turs- Rest or 20-30min X; Core and Flexibility

Fri (GE)- Easy 30 min Run

Sat (GE)- Easy 50 min Run; Core and Flexibility


Mon- 20-30min X



Flexibility

Turs- Rest





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Weekly Tips

Week Three

1.Invest in a firm oam roller to massage tight muscles afer training. Tis is an invaluabletool to help you stay healthy when training hard, and most come with bookletsdemonstrating how to roll the major muscles groups (hamstrings, quadriceps, gluteals, calves,and lower-back).

2.rouble getting out o bed to go run in the morning?ry having a mug o coffee or teaprior to early morning training. Te caffeine in these beverages will not only help you eelmore alert, but can also enhance running perormance by enabling you to burn at moreefficiently as a uel source while running. ea and coffee are also loaded with antioxidants that

can prevent you rom getting sick and protect your cells rom ree radical damage on a dailybasis.


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Marathon Training : Week Four

Week4Excellent work! You are a ull month into your training build-up or that big marathon!

Give yoursel a big pat on the back!

Again, this week continues building your aerobic system with more emphasis on keeping theleg muscles strong and powerul. Consistency is key to improvement, so find your rhythmand stick with it!

Tis weeks goal is the same as last week, with a ew minutes added to several runs, a ewartlek strides, and three short hill sprints. Rest well on your non-running days to ensure youstay healthy!


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Week Four

Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Rest



ues- 20-30min X




Fri (GE)- Easy 20min Warm-Up Run, Fartlek: 3x20sec Fast, 60sec Easy, EZ 5min Warm-Down Jog



Mon- 20-30min X



Flexibility

Turs- Rest





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Weekly Tips

1.I you are training in warm weather or your marathon, or i your race will be in awarmer climate, start drinking fluids on a ew o your longer runs each week.Purchase ahand-held water bottle that holds 12-16oz o fluid, and sip on water or sports drink on theseruns to practice good hydration habits. Even i your anticipated race temperature will be onthe cool side, you still should aim to drink 8-12oz o fluid every hour o exercise; this wouldbe 12-16oz in hot conditions or i you are a heavy sweater.

2.Many runners like to uel themselves with energy gels or chews during long runs andraces to keep rom running out o gas late in the day.Find a brand that works well or you,and start using them on your longest weekly runs to see how you eel when taking theseproducts. You never know when that extra boost o energy could mean the differencebetween a great workout and a total ailure, so err on the sae side and be prepared!

Week Four


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Marathon Training : Week Five

Week5Alright olks, you are five weeks into your first marathon training plan. Lets keep up the goodwork, and dont lose sight o our goals!

Consistency, consistency, consistency... Tat is the name o the game. Keep with the routine,

and your marathon will be a breeze.

Tis week begins a our-week block called your special phase. Basically, all that denotes interms o training is a shif towards workouts that will help marathon pace eel easier by run-ning aster than your goal race pace. I you havent calculated your goal race pace yet, now isthe time! Whats it going to be? Four-hours? Tree Hours? No matter your goal, Im sure youcan nail it through smart training and racing.


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Week Five

Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Rest



ues- 30min X

Wed (GE + Short Hills)- Easy 45 min Run, 4x 10sec





Sun- Easy 20min, Marathon Pace empoRun (30min @ 95-100% o GoalMarathon Pace, or GMP), Easy20min Warm-Down; Core and Flexibilityraining

Mon- 20-30min X

ues- Easy 35min Run; Core andFlexibility

Wed- Easy 20min Warm-Up, FartlekStrides: 5x 60sec Fast, 120sec Easy, Easy10min Warm-Down

Turs- Rest

Fri- Easy 45min, 6x 12sec Short HillSprints (ull recovery between each), EZ5min Jogging Warm-Down



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Weekly Tips

1.For a great guide to unctional flexibility, look into purchasing Te Whartons' StretchBook by physical therapists Jim and Phil Wharton.Runners themselves, these twoflexibility gurus have worked with some o Americas top athletes to help them prevent injury,recover aster rom hard training, and regain ull range o motion. Te exercises they use arevery simple, and can be done both beore and afer training to keep you loose and strong.

2.Using a 4-8lb medicine ball during your core and resistance training can add an extra

element o intensity to your usual routines.One o the keys to becoming stronger or aster

is having variety in your training, and a moderate weight such as a medicine ball can be justwhat you need to take your strength training to the next level.

Week Five


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Marathon Training : Week Six

Week6Six weeks into your marathon training and still going strong! At this point, your daily runsshould be eeling easier, most o your initial soreness rom the strides/hills will be ading, andyou should be ready to tackle some more hard work ahead!

Special training or a special race! Keep up the good work!


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Rest

Mon (General Endurance)- Easy 45 minRun; Core and Flexibility raining

ues- 30min X

Wed (GE + Short Hills)- Easy 45 min Run, 5x 10secShort Hill Sprints (ull recovery between each), 5:00

Walking Warm-Down


Fri (GE)- Easy 20min Warm-Up Run, Fartlek: 6x

20sec Fast, 60sec Easy, EZ 5min Warm-Down Jog


Sun- Easy 20min, Marathon Pace empoRun (40min @ 95-100% o GoalMarathon Pace, or GMP), Easy 15-20minWarm-Down; Core and Flexibilityraining


ues- Easy 40min Run; Core andFlexibility

Wed (Aerobic Power Intervals)- Easy20min Warm-Up, 3x 1600m (one mile)@ 105-110% o GMP w/ 90secRecovery Jogging Between Each,

Easy 10min Warm-Down

Turs- Rest



Week Six


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1.When doing artlek or long intervals (ie- over 1600m), you dont have to get on the track

to perorm these sessions.A flat stretch o road or bike path will work just as well, and canhelp prevent overuse injuries because you wont be turning as much in the same direction.Save the track or the shorter 400-800m intervals that will come into play later, intermediaterunners, and even then consider alternating directions hal-way through your session tobalance bodily stress.

2.Vary your running routes and suraces requently.Overuse injuries most commonlyoccur when a runner does the same distance, on the same course, at the same pace day aferday. I you have a avorite course, run it in the opposite direction a ew times per week. Also,varying your pace and distance even slightly can alter the stresssignificantly on your body, so keep that in mind as well while training. When you can, gettingon a sof surace like grass or a well-groomed trail can be beneficial bothmentally and physically rom the grind o the road.

Week Six

Weekly Tips


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Marathon Training : Week Seven

Week7Seven weeks into your first marathon training program, and youre still eeling great?Excellent work! Keep the rhythm going this week and work hard, because next week everyone gets to take amid-cycle recovery block.

Why, you ask? Because atigue is cumulative, and even i you eel on top o the world with all this training,muscle damage rom the last seven weeks can catch up to you when you least expect it.

Te recovery week is designed to prevent that rom happening in the first place, and also allow you to adaptto all the hard work so you can truly enjoy a fitness breakthrough on race day! Have a great week!

Introducing a little speed work this week, so i you have a local track you can use, that would be great. I not,a measured stretch o road will work just fine. Yasso 800s are a marathon speed session coined byBart Yasso, contributing editor o Runners World Magazine.Simple in design, but challenging in execution, the goal will be to run your goal marathon finish time or800m each rep (eg- i your goal time is 3:30 or the marathon, then you would run each 800m in 3:30).We will start with six reps o this workout, and build to ten by the end o the cycle. I the pace eels too diffi-cult to complete the ull session, reevaluate your goal time by five-ten minutes and proceed rom there.

Good luck!


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Rest

Mon (General Endurance)- Easy 45 - 50 minRun; Core and Flexibility raining

ues- 30min X

Wed (GE + Short Hills)- Easy 45 min Run, 6x 10secShort Hill Sprints (ull recovery between each), 5:00Walking Warm-Down

Turs- Rest or 30min X; Core and Flexibility


Sat (GE)- Easy 90min Long Run; Core andFlexibility

Sun (MP empo)- Easy 20min, MarathonPace empo Run (50min @ 95-100% oGoal Marathon Pace, orGMP), Easy 15-20min Warm-Down;Core and Flexibility raining


ues (GE)- Easy 45min Run; Core andFlexibility

Wed (Lactic Resistance Intervals)- Easy20min Warm-Up, 6x 800m (a hal-mile)

@ Yasso 800m Pace w/ 90sec RecoveryJogging Between Each (or a 200m jog onthe track), Easy 10min Warm-Down

Turs- Rest


Sat- 30min X

Week Seven


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Weekly Tips

1.In the marathon, over hal the battle is maintaining a positive outlook in the last hal othe race.Having a go-to mantra that you repeat to yoursel on long runs and on race daycan help you establish an indestructibly positive outlook that keeps you going mile afer mile.Be creative, but keep it simple and short. Phrases such asSmooth Rhythm, Quick Cadence, Relaxed and Strong will do the trick.

2.Dont let a single bad run or workout get you down! With all this training, you will be

somewhat tired or most o your runs each week, so take that into account when assessinga particular session.I you are having a particularly rough day,it could be due to lie stress,an impending illness, or atigue rom previous training, so know when to throw in the towelsome days when you are simply in a unk. Tere will be plenty o other workouts down theroad!

Week Seven


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Marathon Training : Week Eight

Week8Okay. Its time or a recovery week. We will only be reducing the intensity o our runs and theoverall volume by just a bit, but the cross training days will be replaced by total rest.

ake this week to physically and mentally recharge, spend extra time with your amily, andget some extra sleep on the weekdays. Also, try to find a local race next weekend to test yourfitness; something in the neighborhood o a 5K-15K would be a un way to get in a greatworkout and also test your competitive fire in a riendly road race! I there are none availablein your area, then there will be a substitute workout that day instead o the competition.

Enjoy your recovery block, and come back prepared to train hard again next week!

Run relaxed this week and save your energy. Recovery is just as important as the training youdo each day, so treat it as seriously as you would a regular workout.

For many competitive runners, resting is ar harder to do than completing even the mosttaxing o training sessions. For that reason, many runners have to develop the mindset otreating rest as a orm o recovery training; pencil it into your training log just as you would

a speed session or long run, and develop confidence in the powers o proper recovery.


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Rest


ues- Rest

Wed (GE + Short Hills)- Easy 40min Run, 4x 10secShort Hill Sprints (ull recovery between each), 5:00Walking Warm-Down

Turs- Rest; Core and Flexibility

Fri (Fartlek)- Easy 20min Warm-Up Run, Fartlek:4x 20sec Fast, 60sec Easy, EZ 10min Warm-DownJog


Sun (GE)- Easy 80min Long Run

Mon- Rest


Wed (Fartlek)- Easy 20min Warm-Up,

8x 60sec Fast, 60sec Easy, Easy 10minWarm-Down

Turs- Rest

Fri (GE + SHS)- Easy 45min, 6x 12sec

Short Hill Sprints (ull recovery betweeneach), EZ 10min JoggingWarm-Down

Sat- Rest

Week Eight


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Weekly Tips

1.Quantiy your recovery just as you would a specific running workout.ake your restingpulse a ew mornings each week, or right beore bed at night. I your resting heart rate is 4-8beats above average, consider taking a lighter training day than prescribed. I your restingpulse is 8-12 seconds above average, you may need a total rest day. Note: caffeine, lie stress,alarm clocks, etc. can all adversely affect one resting heart rate, so take these things intoaccount when determining i heart rate is an accurate guide in determining your approach to

the days training. Feel ree to post a question below i this matter is conusing to you.

2.Are you eating enough? I you are training or a marathon, and are already at a healthyrunning weight, then you need to be especially prudent in replacing the calories you burn

each day.Signs that you may not be eating enough to support your training are unintentionaldrops in weight, irritability, mood swings, cravings or sugar, eelings o lethargy, and requentillness/nagging injuries. Prime windows to replace calories burned rom training are withinfifeen minutes to two hours afer your workout, and first thing in the morning- yes,breakast is just as important as our mothers used to tell us or a host o physiologically

important reasons.

Week Eight


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Marathon Training : Week Nine

Week9

I hope everyone is eeling rested and resh or a new week o training! As stated last week,hopeully you were able to find a local race to run this weekend. I not, no big deal- we have aworkout planned or you, as always.

Good luck!


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Rest


ues- 30min X

Wed (GE + Short Hills)- Easy 45min Run, 7x 10secShort Hill Sprints (ull recovery between each), 5:00Walking Warm-Down


Fri (Fartlek)- Easy 20min Warm-Up Run, Fartlek:

4x 20sec Fast, 60sec Easy, EZ 5min Warm-DownJog

Sat (Fitness est or Long Run)-Race 5K-10K!!- see Weekly ips below or raceadvice (OR, Easy 100minLong Run; Core and Flexibility)

Sun (MP empo)- Easy 20min, MarathonPace empo Run (60min @ 95-100% oGoal Marathon Pace, orGMP), Easy 15-20min Warm-Down;Core and Flexibility raining



Wed (Aerobic Power Intervals)- Easy20min Warm-Up, 4x 1600m @ 105-110%

o GMP w/ 90sec Recovery Jogs,Easy 10-15min Warm-Down

Turs- Rest

Fri (GE + Fartlek)- Easy 30min, 4x 20sec

Fast, 40sec Easy, EZ 5min JoggingWarm-Down

Sat- 30min X; Core and Flexibilityraining

Week Nine


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Weekly Tips

Week Nine

1.I you are racing this week, pay attention to how your body eels throughout the event.

Did your legs tire but you elt aerobically strong? Ten, ocus more on the short hill sprintseach week. Give a maximal effort on these and make sure that you recovery completely be-tween reps to create the most power possible on each sprint.

Did you start to alter in aerobic endurance, despite your legs eeling resh? I this is the case,then put a little more effort into your long runs each week. Dont try to run them harder, persay, but increase your cadence going up hills a bit and try to finish them a little aster thanyou started. Tis is called negative splitting a workout, and can also work well as an efficient

marathon race strategy! More on that to come soon.

2.Warm-up and warm-down effectively beore and afer racing just as you would any oth-

er workout, especially i the weather is cold or you are eeling a little stiff rom previoustraining. Te warm-up should always begin with 15-20min o easy jogging to get the bloodflowing and increase muscle temperature. Ten, light active stretching or 5-10min should becompleted to lengthen the muscles and increase range o motion.

3.Finally, completing some simple drills such as high-knee running, tail-kicks (running

with heels to buttocks in an exaggerated manner), skipping, backwards running, andKaraoke or 30-40m each will all prepare you to run at your best by activating themuscles. A proper warm-up will also help prevent injuries by gradually preparing the bodyor aster running. Afer your race, jog or 10-15min, complete 5-10min o active stretching,and find a snack to reuel/rehydrate ASAP. Recovery starts as soon as you cross the finish line!


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Marathon Training : Week Ten

Week10Did you have a great race or long run last weekend? Id love to hear how it went, so p ost acommenton Running Shoes Guru!Now, lets take an easy day or two and get back on thehorse or another excellent week o training.

Be sure to ice any sore muscles you may have rom the race this past weekend. Monitor howyou eel each day so no little aches become bigger injuries. Te daily schedule this week willbe slightly different to accommodate race recovery.

Te 400m session on Wednesday should begin with you eeling relaxed, and gradually getaster to prepare your body to handle a higher volume o speed work beore your next Yassoworkout.

Do 14 repetitions i you are sore rom the weekend or new to speed training; complete 16 repsi you are a more experienced runner.


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Rest


ues- 30-40min X




Fri (Fartlek)- Easy 20min Warm-Up Run, Fartlek:6x 20sec Fast, 60sec Easy, EZ 5min Warm-DownJog

Sat (GE)- Easy 105-110min Long Run

Sun- Rest

Mon (GE)- Easy 50min Run


Wed (Lactic Resistance Intervals)- Easy20min Warm-Up, 14-16 x 400m @ 110-

115% o GMP w/ 90secRecovery Jogs, Easy 15min Warm-Down

Turs- Rest

Fri (GE + SHS)- Easy 45min, 8x 12sec

Short Hill Sprints, EZ 5min JoggingWarm-Down

Sat- 30min X; Core and Flexibilityraining

Week Ten


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Weekly Tips

1. Always strive to run with good orm to prevent injuries and increase running economy.

Aim or a shorter, quick stride(approximately 180 steps per minute), a mid-oot groundstrike, and try to land with the knee sofly bent below the bodys center o mass(not overextended to create a heavy heelstrike).

2. When running up hills, increase orward lean slightly, increase oot turn-over, and keepthe knees low so as not to tire the legs prematurely.Running up-hill actually creates lowerstress on the body, so it is sometimes beneficial to take advantage o hilly routes or some o

your runs each week.

However, running downhill can sometimes create problemsbecause the body is fightinggravity and the resultant pounding can be more extreme. Dont try to fight the down hillson your runs, but rather try to stay relaxed, land sofly with a light heel-to-toe oot strike (ondown hills, this will be necessary or most runners), and increase cadence to accommodatethe aster pace o running down a grade.

Week Ten


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Marathon Training : Week Eleven

Week11Wow. Already at week eleven Your marathon is just around the corner, so pay special atten-tion to the purpose o each run or workout at this point. Make the most o your quality days,and then take it easy on your general endurance days and cross training. rain smart and runwell!

Last week o the Special Phase. ime to get specific!


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun (GMP empo)- Easy 20min, MarathonPace empo Run (70min @ 95-100% oGoal Marathon Pace, or GMP), Easy 20minWarm-Down; Core and Flexibility raining


ues (GE)- Easy 45-50min Run;Core and Flexibility

Wed (Aerobic Power Intervals)- Easy 20min

Warm-Up, 5x 1600m (one mile)@ 105-110%o GMP w/90sec Recovery Jogging BetweenEach, Easy 10-15min Warm-Down

Turs- Rest

Fri (GE + SHS)- Easy 45min, 8x 12sec Short

Hill Sprints (ull recovery between each), EZ10min Jogging Warm-Down

Sat (GE)- Easy 30min Run or 30min X

Week Eleven

Sun- Rest

Mon (General Endurance)- Easy 45-50min Run;Core and Flexibility raining

ues- 30-40min X

Wed (GE + Short Hills)- Easy 45min Run, 9x

10sec Short Hill Sprints (ull recovery betweeneach), Easy 10min Warm-Down Jog


Fri (Fartlek)- Easy 20min Warm-Up Run,Fartlek: 8x 40sec Fast, 60sec Easy, EZ10min Warm-Down Jog

Sat (GE)- Easy 110-120min Long Run;Core and Flexibility; wo-Hours o Run-ning! Great Work!


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Weekly Tips

Week Eleven

1. At this point in your marathon training, it would be prudent to start omitting the

extras rom your lie so you will continue to adapt to the work you are doing and stayhealthy.ry to avoid overloading yoursel with duties at work, tying yoursel down to socialengagements, and staying-out late on the weekends. Also, i you are also involved in suchthings as aerobics, weight lifing, Spin classes, Kick Boxing, etc., consider dialing theseactivities back, as well. In the path to marathon success, the race has to take precedence inthe final month otraining, so some small sacrifices may need to be made to ensure you toe the line 100%healthy and ready to go.

2. Many runners ofen ask questions regarding alcohol consumption and training, somuch so that this has become a common concern among endurance athletes. My answer isairly simple- everything in careul moderation is fine (provided you are o the legal drinkingage), and try to only consume drinks that can potentially benefit your running rather thanhinder it. For example, the health benefits o drinking 6-8oz o red wine daily are well notedand supported by a host o researchers due to the beverages high resveratrol content andantioxidant value. Dark beer is higher in B-Vitamins and trace minerals than light beer, sothis is a decent option as well. I you are inclined to partake in a liquor drink rom time totime, choose your cocktail wisely. Fruit or vegetable juices are ar healthier than sodas andcommercial mixers, so opt or a spicy Bloody Mary rather than a sugary Strawberry Daiquiri.I do not recommend drinking more than one drink (i any) the night beore a race orimportant workout. Te side-effects ar outweigh any potential health benefits o drinkingalcohol, so be prudent in keeping your consumption in check as you near race day.


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Marathon Training : Week Twelve

Week12

welve is a magic number, and you have reached a pivotal point in training or your firstmarathon. At this point, you could practically cover the distance right away. Even thoughyour longs runs have not been much over two-hours, the adaptations you have made throughdaily training would allow you to run 26.2mls. Tis last month will be devoted to taking you

one more step towards your goal time or finishing status, so take care o yoursel as we nearyour big day.

Practice race ueling and hydration on long runs rom this point orward. Find the gel orchew that works best or you, and take note o what sports drink will be available on yourmarathon race course.

Are you impressed with yoursel lately? You should be! Great job!


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Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun (GMP empo)- Easy 20min, MarathonPace empo Run (80min @ 95-100% oGoal Marathon Pace, or GMP), Easy 20minWarm-Down; Core and Flexibility raining


ues (GE)- Easy 50min Run;Core and Flexibility

Wed (Lactic Resistance Intervals)- Easy20min Warm-Up, 8x 800m (hal-mile)@

Yasso Pace w/ 90sec Recovery JoggingBetween Each, Easy 15min Warm-Down;see previous week or specifics o Yasso800ms i needed

Turs- Rest




Week Twelve

Sun- Rest

Mon (General Endurance)- Easy 50min Run;Core and Flexibility raining

ues- 40min X


10sec Short Hill Sprints (ull recovery betweeneach), Easy 10min Warm-Down Jog



Sat (GE)- Easy 120-130min Long Run;Core and Flexibility


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Week Twelve

Weekly Tips

1. Finalize your race logistics and planning this week, especially i travel will be involved.Coordinating flights, renting cars, booking hotel rooms, etc.can all be stressul to do atthe last minute, so make sure that you have covered these bases early. Find out where the racepacket pick-up will be, make arrangements or riends/amily that will be travelling with you,and allot extra time or unexpected delays or anything else lie can throw your way. Expectthe best, but prepare or the worst, and all will be fine!

2. Practice what sits best with you in terms o meals in the 24-48hrs preceding your long

runs at this point so you will have a relative list o oods that you know digest easily or

you and give you plenty o energy beore race day.Good day/night-beore meal optionsinclude gourmet pizza with little or no meat, rice-based stir-ry, or the usual pasta are thatmany runners flock to pre-race. Avoid overly spicy oods(Tai, Mexican, etc.),heavily-processed oods (ast ood, vending machine meals, etc.), and oods high in fiber(certain cereals, vegetables, ruits, bars, etc.) 48hrs beore your long runs and races. More onpre-race nutrition to come soon.


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Marathon Training : Week Thirteen

Week13

Te number thirteen has been known to conger negative vibes, but dont let any doubts creepin now! At this point, many o you are probably starting to eel a little nervous about race day,and that is completely normal. Just relax rom this week on, revel in the fitness gains you havemade over the last three months, and get ready to run your best race possible in just a ewshort weeks. Only positive thoughts allowed!

Getting anxious? Dont worry about a thing! Let your mind wander when you start to harp onyour marathon, gather positive energy on your runs, and know that when the race arrives youwill be ready.


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Week Thirteen

Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Easy 30min, Marathon Pace empoRun (90min @ 95-100% o Goal MarathonPace), Easy 20min Warm-Down; Core andFlexibility raining

Mon- Rest


Wed (Aerobic Power Intervals)- Easy 20minWarm-Up, 6x 1600m (one-mile)@ 105-110%o GMP w/ 90sec Recovery Jogging BetweenEach, Easy 15min Warm-Down

Turs- Rest




Sun- Rest


ues- 40min X


10sec Short Hill Sprints (ull recovery betweeneach), Easy10min Warm-Down Jog



Sat (GE)- Easy 130-140min Long Run;Core and Flexibility


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Weekly Tips

1. Plan your race strategy to maximize perormance and enjoyment on race day. Te best

strategy or marathoners at any level is to try to run negative splits.All this means is thatyou want to start the race slower than you finish, conserving energy in the early stages o themarathon (ie- i your first ew miles are at a relaxed 8:30 pace, then your last ew miles couldbe run at a brisk 8:00 pace i all goes well). Tis strategy allows your body to settle graduallyinto proper marathon rhythm, conserve muscle glycogen stores, and prevent prematureatigue due to going out too ast. ry this technique on your remaining long runs to see i youcan master the negative split!

2. Ofentimes, as a runner is attaining peak fitness or a particular season, internal hor-mone shifs can cause a drop in immune protection leaving them vulnerable to illness asrace day approaches.Dont let the common cold stand between you and a peak perormance!Consider supplementing with Vitamin C, Zinc,and a gentle Iron(like Ferrous Gluconate orFumarate), to protect your immune system, rebuild red blood cells, and strengthen celldeenses in the weeks preceding your marathon.

Week Thirteen


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Marathon Training : Week Fourteen

Week14Many coaches reer to the last two or three weeks preceding a marathon as the taper phaseo training, but I have ound that this term doesnt accurately reflect what you want to doprior to a race o any distance. You have spent almost our months building your aerobic andmuscular systems to handle the stress o racing 26.2mls, so rather than tapering these skillsdown, we want to sharpen them up! Enjoy your sharpening phase, because peak fitness isast approaching. Daily runs should start to eel easier, workouts not as taxing, and overallenergy levels should be on the rise. Your long runs all peak this week, so pay special attention

to your recovery afer these sessions. I you need to miss a subsequent easy run due to atigueor soreness, eel ree to do so.

You are no longer beginning runners, guys. ake pride in calling yoursel real runners, anddraw motivation rom all o your hard work!

Good luck!


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Week Fourteen

Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Easy 30min, Marathon Pace empoRun (90min @ 95-100% o Goal MarathonPace), Easy 30min Warm-Down; Core andFlexibility raining; uel and hydrate wellbeore, during and afer this run!

Mon- Rest


Wed (Lactic Resistance Intervals)- Easy20min Warm-Up, 8-10 x 800m (hal-mile)@

Yasso Pace w/ 90sec Recovery JoggingBetween Each, Easy 20min Warm-Down

Turs- Rest

Fri (GE + SHS)- Easy 45min, 6x 12sec ShortHill Sprints (ull recovery between each), EZ10min Jogging Warm-Down


Sun- Rest

Mon (General Endurance)- Easy 50-60min Run;Core and Flexibility raining

ues- 40min X

Wed (GE + Short Hills)- Easy 50min Run, 10x10sec Short Hill Sprints (ull recovery between

each), Easy 10min Warm-Down Jog


Fri (Fartlek)- Easy 20min Warm-Up Run,

Fartlek: 10x 60sec Fast, 60sec Easy, EZ20min Warm-Down Jog

Sat (GE)- Easy 140-150min Long Run; Core andFlexibility- uel and hydrate well beore, during,and afer this run!


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Weekly Tips

Week Fourteen

1. Carbo-loading is a ueling strategy many runners use in the final week beore amarathon race, but I personally eel that a regimented practice is over-rated.Basically,some runners aim to purposeully reduce carbohydrate intake 6-8 days prior to a marathon,complete a final long run to deplete glycogen stores, and then eat a very high carbohydratediet in the final five days beore competition to hopeully increase their ability to storeglycogen as uel. Tis is not a necessary practice or most runners, but making sure that youare ueling well in the final week beore your race, eating plenty o healthul carbohydrates(rice, pasta, breads, potatoes, ruits, etc.), and drinking plenty o fluids will help boost yourperormance on race day.

2. As noted above, tapering protocol beore a marathon has long called or runners todrop volume drastically, increase speed work, and rest ar more than they previously hadin training.I take issue with this, as do many modern coaches o world-class ame such asRenato Canova, Scott Simmons, errence Mahon, and Dr. Gabriela Rosa. A taper such as theone described above ofen elicits a shock to the system which can leave you eeling flat onruns, lethargic, and even make you sick. Instead o doing anything drastic, I preer to keepones training rhythm going as you normally would, take rest as needed, and emphasize goodnutrition and sleep so that your body can physically prepare or the task ahead.

Have confidence in your training- sharpen, dont taper!


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Marathon Training : Week Fifteen

Week15Okay, everyone. We are almost there! ake care o yourselves these last two weeks, and raceday success will be yours! Only a ew more workouts beore you get to test your mettle over26.2mls! Go to it!

Marathon preparation begins in the mind, so keep your thoughts as strong as your body!

Envision yoursel being successul on race day. Tink positive thoughts, ocus on eelingstrong, and enjoyyour daily runs as you meditate on marathon success!


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Week Fifteen

Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Easy 20min, Marathon Pace empoRun (60min @ 95-100% o Goal MarathonPace), Easy 20min Warm-Down; Core andFlexibility raining;

Mon- Rest


Wed (Aerobic Power Intervals)- Easy 20minWarm-Up, 2x 3200m (two-miles) @105-110% GMP w/ 90sec Recovery JoggingBetween Each, Easy 20min Warm-Down

Turs- Rest

Fri (GE + SHS)- Easy 45min, 6x 12sec ShortHill Sprints (ull recovery between each), EZ10min Jogging Warm-Down

Sat (GE)- Easy 30min Run or Rest

Sun- Rest


ues- 30min X

Wed (GE + Short Hills)- Easy 50min Run, 10x10sec Short Hill Sprints (ull recovery betweeneach), Easy 10min Warm-Down Jog




Sunday :Fuel and hydrate well beore, during, andafer this run! Wear your anticipated race outfit,shoes, andgear to see how it perorms on a longer

run.


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Week Fifteen

Weekly Tips

1. Study the course map or your marathon to learn where rereshment stations, sharpturns, hills, porto-johns, and medical aid stations will be located.It is always best to knowwhere these things will be, rather than running blind over the course o 26.2mls.

Do your reconnaissance!

2. Make sure you are 100% confident in your gear or race day.Do not wear a particularpair o shoes you dont like just because they match your outfit, or vice versa.

Wear comortable clothingthat you have trained in on a weekly basis with good results.Use Vaseline or a commercial body lubricant to prevent chafing and blistersduring therace. Wear thin socksi possible to prevent blisters due to crinkling. Apply sunscreen to ex-posed skin i your race will be in hot and sunny conditions; have sunglasses or a hat on handi the weather is bright. Invest in a disposable thermal jacket at the race expo i you expectconditions at the start will be cold. Is that enough advice to digest?


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Marathon Training : Week Sixteen

Week16Excellent work! You have successully navigated the rigors o marathon training, and I hopeyou are extremely proud o yoursel! Running a marathon is a prooundaccomplishment-whether you are an elite runner or towards the back-o-the-pack, thechallenge is just the same. Te marathon distance tells no lies and accepts no prisoners, butthe fitness you have built over the last our months doesnt either! Relax your body and mindthis week, eat well, and have a sae trip i you are travelling to your marathon destination.

Below you will find two possible options depending on whether your race is on Saturday orSunday. Reduce your pre-race warm-up to five or ten minutes o jogging, then your usualstretching and drills to conserve energy. All you need to be is warm and ready beore an evento this length.

You are fit, you are strong, and you are prepared! Best o luck, and I hope you have a great race!


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Week Sixteen

Sunday

Monday

Tuesday

Thursday

Wednesday

Friday

Saturday


Sun- Easy 20min, Marathon Pace empoRun (40min @ 95-100% o Goal MarathonPace), Easy 20min Warm-Down; Core andFlexibility raining;

Mon- Rest


Wed (Fartlek)- Easy 20min Warm-Up, 8x60sec Fast, 60sec Easy, Easy 15min Warm-Down

Turs- Rest

Fri- Rest i Racing Saturday (or, Easy 30minRun i Racing Sunday)

Sat- Marathon Race Day!!! (or, Rest iRacing Sunday)

Sun- Rest


ues- Rest

Wed (GE + Fartlek)- Easy 40min Run, 8x 20secFast, 40sec Easy, Easy 5min Warm-Down Jog

Turs- Rest

Fri- Rest i Racing Saturday (or, Easy30min Run i Racing Sunday

Sat- Marathon Race Day!!!(or, Rest i RacingSunday)


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1. Many marathons, especially larger events, have giant fitness expos in the final dayspreceding the event that include a host o vendors, celebrity speakers, and otherdistractions surrounding race packet pick-up.Enjoy the expo or an hour or two, but donttire yoursel by standing on your eet all day beore your race. Also, dont be tempted to tryany new nutritionals, purchase new shoes to race in, or buy a new outfit to wear on the day oyour marathon. I it isnt tried and true, its not or you!

2. Te night beore a big race, many runners find it almost impossible to sleep soundly.Tat is okay.One night o poor sleep will not hinder your race perormance as long as youhave rested well or several nights beore your marathon. Do not take any sleep aids the nightbeore a race, as they will likely make you eel groggy upon waking.

3. Schedule a wake-up call (and set your personal alarm!) at least three hours beore theraces start time.Tis will give you time to prepare your gear (i you havent already), eat alight breakast, travel to the start (i needed), and complete a light warm-up prior to yourmarathon.

Good luck! It has been a pleasure guiding you towards your first marathon, and I hope youwill be hungry to run another one next year!

Weekly Tips


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After the Marathon and Beyond

So race day has come and passed I hope that you are lef happily atigued with a medal around your neckand a smile on your ace! What a story you have to share at work this week! Hopeully all o your training wasable to guide you to a successul, enjoyable first marathon that has lef you wondering Whats next?Tis article will briefly go over how to assess your first marathon perormance, discuss post-race recovery,and offer some training considerations or the near uture. Tank you or taking the time to use this series to

train or your first marathon. Please post any ollow-up questions or commentsbelow, and be on thelook-out or similar collections in the near uture rom Running Shoes Guru.

Assess Your Race

For first-time marathoners, the chie goal should always be to finish the race as healthy as you started.

Well, this will not seem true or a ew days afer the event Expect some moderate to severe sorenessin your quads, eet, hips, and calves in the 5-7 days ollowing the race; even your elbows, wrists, andneck may be sore afer running the ull 26.2mls! Tis soreness is totally normal, as you have taken yourbody to a place it has never gone beore, but be mindul o any painul spots that linger afer a week orten days- these could be little injuries brought-on by the race, and may need a little more attention (seebelow).

As ar as perormance goes, let us look at a ew parameters. Te first is obviously objective- di d youractual finish time match up to your anticipated finish time within a ew minutes? I so, thats excellentnews! I not, bear in mind that the heat, course terrain, wind, and other actors outside o your control

all have an impact on race times (especially in the marathon). Hopeully though, you were within 10-15min o your projected finish time or those who had time goals.

Te second parameter, and perhaps the most important, is how you subjectively elt at different stageso the race. I the entire race went off without a hitch, you elt good rom start to finish, stayed hydratedalong the way, and powered through to a negative split, then congratulations- you have accomplishedsomething that takes most runners their entire careers to do (i ever)!

However, chances are there was some small hiccup that occurred along the way. Tis could besomething as minor as a little GI upset rom a carbohydrate gel, or something major like a blister ormuscle cramp which caused you to limp home. As long as you finished the race with no major injuries,

no big deal- simply work to prevent these things next time by taking urther precautions.


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Other considerations in this regard lie in how your legs elt during the race, how you aerobically

handled the pace, and i you had to take walk-breaks due to intense eelings o atigue. I your legsbegan to tire early, then in your next marathon cycle I would suggest working-in a ew extra long runsand perhaps a ew more hill sprints to build strength. I you elt aerobically taxed beore the final 10K orso, then working on your marathon pace tempos and aerobic power will help in that regard. I you had45to walk more than a ew times, then perhaps working on your race ueling strategy and increasing totaltraining volume would help prevent this next time around.

Post-Marathon Recovery

Te first ew hours afer your race are critical to your overall marathon recovery. Eating as soon as youare able and hydrating well afer the race are essential to speeding the muscle repair process along.Running a marathon has a lot in common with an acute injury (eg- a sprained ankle) in terms oinflammation, muscle damage, and treatment protocol. Tereore, taking an ice bath (or icing certainsore spots), using NSAID medication, and elevating your legs or periods o time afer your race cangreatly help boost recovery and reduce pain in the first 48-72hrs afer the marathon.

Afer this initial window, take the next week or two completely away rom running and structured

exercise. Get plenty o sleep and eat well each day (enjoy a ew treats, reverse carbo-load, and enjoyliving like a normal person). As soreness subsides, go or short walks with a riend or loved-one torelax your muscles and get them unctioning normally again. Do some light stretching, and consider aew warm Epson bath soaks afer the 72hr initial recovery period has passed. Tis would be a good timeto schedule a ew proessional massages, as well. Marathon running can cause scar tissue to orm indamaged tissue i lef untreated, and massage can help alleviate the tightness and pain these lesions cancause.

Afer you are ully recovered and have no isolated pains, you can start gradually running again withintwo-three weeks o your marathon race. I recommend training at 25% o your maximum marathon

volume in the first week back, then 35-40%, then 40-50%, and so on until you are ready to prepare or

your next big race!

Training for the Future

Te marathon is an event o endurance and stamina, so consider moving to the opposite end o the

Running Shoes Guru Marathon Training

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