Marathon Training Program

In the period leading up to the 2008 Amica Insurance Breakers Marathon, Danny Gough, Race Organizer and veteran marathoner, will be providing specialized training programs here for marathoners of all ability levels, from beginner to experienced.

Weeks 1 & 2 / Introduction (June 2-June 15)
Weeks 3 & 4 (June 16-June 29)
Weeks 5 & 6 (June 30-July 13)
Weeks 7 & 8 (July 14-July 27)
Weeks 9 & 10 (July 28-August 10)
Weeks 11 & 12 (Aug 11-Aug 24)
Weeks 13 & 14 (Aug 25- Sept 7)
Weeks 15 & 16 (Sept 8- Sept 21)
Weeks 17 & 18 (Sept 22- Oct 5)
Weeks 19 & 20 (Oct 6- Oct 18)

Weeks 1 and 2 (June 2 - June 15)

Welcome to the Amica Insurance Breakers Marathon “Get Out There!” Training Program.

Whether you are a beginner or elite runner, if you are considering running a fall marathon, most running coaches would recommend you start your training program somewhere between 16 and 20 weeks from your target race. With this in mind, an October marathon training program should start sometime this month.

The marathon demands respect (which is part of the attraction to the event) and one should properly prepare and train with this in mind. Training for a marathon requires more than just logging miles —start mentally preparing for the physical, mental, and time commitment, knowing that it will all be worth it when you achieve your goals. For most, running a marathon or a personal record marathon is something that, although difficult and time intensive, they look back on their entire lives with great pride. Simply put in the words of 1970’s / 1980’s running icon George Sheehan, “The strenuous life tastes better.”

Three sample schedules are presented below. Select the one that best fits your needs. Remember that every individual is different and these are recommendations based on the general public. Don’t be afraid to make minor personal adaptations based on your needs. Running is a learning process where over time you figure out what works best for you. Keep track of your training by writing down your daily runs in a training diary. The diary, or running log, can serve as a coach, helping you stay on schedule, show progress, and provide confidence as your mileage base grows and your target race nears.

Entries and training advice will be made available in two week increments. Below are the first two weeks of training for 3 levels of marathoners: the first-time marathoner, the first-time and intermediate level marathoner, and the veteran to competitive marathoner. Future entries and training advice will include topics on stretching (and running specific stretching), weekly mileage recommendations, long runs*, training program races, injuries, cross-training, race day, post-marathon recovery, and more.

First-Time Marathoner: This is a bare minimum schedule for a first time marathoner who has limited training time (4-5 days a week). This training program starts with 15 miles per week and peaks at 35 miles per week.

Week 1: Mon: 0, Tue: 3, Wed: 0, Thu: 3, Fri: 0, Sat: 6, Sun: 3, Total: 15

Week 2: Mon: 0, Tue: 3, Wed: 0, Thu: 3, Fri: 0, Sat: 8, Sun: 3, Total: 17

First-Time and Intermediate Level Marathoner: This training schedule is designed for most first time marathoners and for experienced marathoners who choose to train moderately. This training program starts with 20 miles per week and peaks at 40 miles per week.

Week 1: Mon: 0, Tue: 3, Wed: 4, Thu: 4, Fri: 0, Sat: 6, Sun: 3, Total: 20

Week 2: Mon: 0, Tue: 3, Wed: 4, Thu: 4, Fri: 0, Sat: 8, Sun: 3, Total: 22

Veteran to Competitive Marathoner: This training schedule is recommended for veteran marathoners aiming to improve their race time. This training program starts with 25 miles per week and peaks at 45-50 miles per week.

Week 1: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 10, Sun: 3, Total: 25

Week 2: Mon: 0, Tue: 5, Wed: 5, Thu: 5, Fri: 0, Sat: 13, Sun: 3, Total: 31

*Note: I have made Monday and Friday “Off” days and Saturday as the “Long Run” day on all three schedules because Monday’s and Fridays are usually busy work and social days for most people and Saturdays usually allow for more freedom in most peoples schedule enabling them to devote a little more time to training. If these days are not the best for you, make adjustments accordingly. Remember that these are sample schedules (general training guidelines) and it is OK, following common sense, to make personal changes. I do recommend doing a Recovery Run day after your Long Run day to help get the lactic acid out of your legs and stretch out any tight muscles.

Weeks 3 and 4: (June 16-June 29)

Aspiring marathoners who are looking for a training program and missed the first two weeks of the Amica Insurance Breakers Marathon “Get Out There! training series should not feel left behindxxAs previously stated in the Breakers Marathon training program announcement two weeks ago, if you are considering a fall marathon, most running coaches would recommend you start your training program somewhere between 16 and 20 weeks from your target race. With this in mind, an October marathon training program should start sometime this month and you are not too late!! The next two weeks are 16 to 18 weeks from the Breakers Marathon which is still plenty of time to properly prepare for a late October Marathon. Also as previously stated, this program is meant to be used as a general guideline, and runners should not be afraid to make minor adjustments to suit their personal needs. Running is a learning process where over time you figure out what works best for you.

The most important part of the first two months of training is that you build up a mileage base with steadily increasing weekly mileage and long runs. This will increase your strength and overall conditioning, as well as prevent injury during the tempo runs, extended long runs, and build-up races that occur later in the training program.

Proper stretching before and after your runs will also help prevent injury. Furthermore, the empirical formula of running your fastest is the following: Speed = Stride Length x Stride Frequency. To just run the mileage without stretching before and/or after each workout is to ignore half of the equation. Stride frequency increases as your training progresses and you become stronger, but stride length can only increase by stretching on a regular basis. At a minimum you should aim for 10 minutes of stretching before and after your training runs. If time is a factor and you can’t afford 10 full minutes of stretching, remember that some stretching is always better than no stretching at all.

Entries and training advice will be made available in two week increments. Below are the second two weeks (Weeks 3 and 4) of training for 3 levels of marathoners: the first-time marathoner, the first-time and intermediate level marathoner, and the veteran to competitive marathoner. The first two weeks (Weeks 1 and 2), along with all kinds of training tips and coaching advice, can be found on The Providence Journal's running blog.

Week 3: Mon: 0, Tue: 4, Wed: 0, Thu: 4, Fri: 0, Sat: 6, Sun: 4, Total: 18

Week 4: Mon: 0, Tue: 3, Wed: 0, Thu: 4, Fri: 0 , Sat: 10, Sun: 3, Total: 20

Week 3: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 8, Sun: 4, Total: 24

Week 4: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 10, Sun: 4, Total: 26

Week 3: Mon: 0, Tue: 5, Wed: 5, Thu: 5, Fri: 0, Sat: 12, Sun: 3, Total: 30

Week 4: Mon: 0, Tue: 5, Wed: 5, Thu: 5, Fri: 0, Sat: 15, Sun: 3, Total: 33

Weeks 5 and 6 (June 30-July 13)

At this point in your marathon training, the early muscle soreness and any minor aches and pains should be starting to slowly disappear. Furthermore, with 2 to 4 weeks of consistent training accrued (or more if you already had a mileage base before the start of this program), you should be starting to feel more relaxed in your stride during training runs and even finding yourself in a comfortable rhythm from time to time. As previously stated, the most important part of the first two months of training is that you build up a mileage base with steadily increasing weekly mileage and long runs. This will increase your strength and overall conditioning, as well as prevent injury during the tempo runs, extended long runs, and build-up races that occur later in the training program. In both Week 5 and 6 you can also start making one of your shorter runs an “up-tempo” run where you pick-up the pace during the middle miles of the workout. This doesn’t mean sprinting the middle miles of the run, just making the pace a little faster than your “normal” training pace. This will help bring down your comfort zone, so over time you can run relaxed (or more comfortably) at a slightly faster pace.

Targeting upcoming races in your local area can be very useful during this phase of your marathon training and serves multiple purposes. Knowing you have a race coming up will help keep you honest with your training schedule and getting in all of your workouts. In addition, it serves as a good benchmark for how your training is progressing. For first-time marathoners, build-up events are recommended to learn how to handle pacing, fluid replacement, shoe and clothing choices, etc. Veteran marathoners benefit from build-up races to gain, strength, speed, and racing experience. The fun and camaraderie of running in a race also helps break up some of the monotony of training by providing intermediate goals, and is a great place to meet other marathoners, share experiences, and even find a training partnerxnot to mention that the race also serves as your long training run for the week (complete with split times, fluids, and company along the way) if you can find a ten-mile or half marathon distance race. For Rhode Islanders, the Narragansett Blessing of the Fleet 10-Miler on July 28th is a very well organized race and fits perfectly into our marathon training schedule. If you cannot find a ten mile or half marathon that fits your schedule, find a shorter race and turn it into a beneficial long run by running a few warm-up miles before the race. Races are a good opportunity to practice running in a competitive environment, simulating race conditions, and running at your marathon pace. If you can, try to find races that are similar to your target marathon--they will make ideal preparatory races.

Week 5: Mon: 0, Tue: 5, Wed: 0, Thu: 4, Fri: 0, Sat: 8, Sun: 4, Total: 21

Week 6: Mon: 0, Tue: 4, Wed: 0, Thu: 3, Fri: 0, Sat: 12, Sun: 3, Total: 22

Week 5: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 8, Sun: 4, Total: 24

Week 6: Mon: 0, Tue: 4, Wed: 5, Thu: 4, Fri: 0, Sat: 12, Sun: 3, Total: 28

Week 5: Mon: 0, Tue: 5, Wed: 4, Thu: 5, Fri: 3, Sat: 13, Sun: 3, Total: 33

Week 6: Mon: 0, Tue: 5, Wed: 5, Thu: 4, Fri: 4, Sat: 15, Sun: 3, Total: 36

Weeks 7 and 8 (July 14-July 27)

Conceptually, the marathon training cycle is divided into thirds with seamless transition periods between each part of the training. The first third consists of building a mileage base which will increase strength and conditioning and prevent injury during the latter stages of the training cycle. The second third combines task-oriented strength workouts and extended long runs while maintaining your increased weekly mileage. And the last third of the training schedule involves increased recovery between workouts and tapering your weekly mileage before your target marathon. This is a general outline of the marathon training schedule so it is OK if you are slightly behind or ahead of the training program or missed a workout here and there. As stated before, running is a learning process where you find out what works best for you—this training schedule helps guide you through the learning process by giving you the basic outline of a marathon training program.

Weeks 7 and 8 are the seamless transition period between the first and second third of training. Your weekly mileage will now increase at a slower rate as you add some task-oriented strength workouts and extended long runs. Once a week make one of your runs either a “tempo” run or a “fartlek” run. For a tempo run, take the middle miles of your run and do them at a pace within ten seconds of your projected marathon pace. If your projected marathon pace is 8:00 per mile pace, then you should do your tempo running at 7:50 to 8:10 per mile pace. Work toward trying to maintain a few miles of tempo running on the ten seconds faster side of your projected marathon pace. For a fartlek run, you alternate between running considerably faster than your race pace and running at a base pace (which is usually at or slightly slower than your projected marathon pace)—basically continuous running with significant “pick-ups” throughout the run. The distinction between fartlek training and interval training is that fartlek training is continuous running, whereas interval training has designed recovery breaks between each interval. Fartlek training is a popular training technique for long distance runners because it simulates putting you in the same fatigued, oxygen distressed state you will be in at the latter stages of a marathon without having to run twenty miles first to get to that state. Mix up the distance (or time of your fartleks). One of my favorite fartlek workouts is running what I call the 3-2-1 workout where I do pick-ups for 3 minutes, 2 minutes, and 1 minute and the continuous recovery running between each fartlek is half the time of the preceding pick-up.

Adding either a tempo run or a fartlek run once a week to your training will serve both to further build strength and to help you lower your “comfort zone” pace (the pace at which you can still feel relaxed while running). By adding these faster pace aspects to your training, you will stimulate your fast-twitch muscles fibers which will add bounce to your step and prevent you from feeling “leg-tired”. Another way to prevent feeling leg-tired and to bring some bounce back into your stride is to find some soft surface runs or to occasionally run on a treadmill. Soft surface runs on grass, trails, or a track can absorb some of the constant pounding that harder surfaces, such as concrete roads and sidewalks, don’t provide relief from. Similarly, the deck on a treadmill is designed to provide shock absorption and has “give” which can be a great way to bring some life back into mileage weary legs.

Remember that targeting upcoming races in your local area can be very useful during this phase of your marathon training and serves multiple purposes. Knowing you have a race coming up will help keep you honest with your training schedule and getting in all of your workouts. In addition, it serves as a good benchmark for how your training is progressing.

Week 7: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 8, Sun: 4, Total: 24

Week 8: Mon: 0, Tue: 4, Wed: 0, Thu: 4, Fri: 0, Sat: 14, Sun: 3, Total: 25

Week 7: Mon: 0, Tue: 4, Wed: 5, Thu: 4, Fri: 0, Sat: 10, Sun: 4, Total: 27

Week 8: Mon: 0, Tue: 4, Wed: 5, Thu: 4, Fri: 0, Sat: 15, Sun: 3, Total: 31

Week 7: Mon: 0, Tue: 5, Wed: 6, Thu: 5, Fri: 4, Sat: 13, Sun: 4, Total: 37

Week 8: Mon: 0, Tue: 6, Wed: 5, Thu: 5, Fri: 3, Sat: 17, Sun: 3, Total: 39

Weeks 9 and 10 (July 28-August 10)

At this point in the training schedule, you can see the long run emerging as one of the key elements of marathon training. For a marathoner, going long is a weekend tradition that is despised and loved, feared and revered, bragged and complained about. The long run mirrors the marathon and, in the process, builds both physical stamina and mental confidence with respect to the marathon distance. For this reason, the long run is one of the most important ingredients to marathon success. First-Time and Intermediate Level marathoners should gradually increase the length of long runs and complete at least three to four “extended long-runs” of 18 to 20 miles prior to the target marathon. Veteran marathoners should run long every other weekend or two of every three weekends over the last three months prior to the race and should attempt to get at least four or five extended long runs of 18 to 20 miles. The body requires recovery time after extended long runs of 18 plus miles and therefore, they should not be done every weekend or the end-result will be severe fatigue and vulnerability to injury. For the same reason that the long run should not be done too frequently, it should also not be done too hard or too long. Another one of the keys to marathon success is doing some tempo running within the long run. Most of the long run is done 30 seconds to a minute slower than your projected marathon pace, but it is important to do some of the running at your actual projected marathon pace during your long run, usually during the middle or end of the run. Tempo running during your long run will familiarize your legs with maintaining your projected marathon pace late in the race.

During long runs, especially in the hot summer months, it is extremely important to stay well hydrated. An article in the August edition of Runner’s World magazine tells a very grim story about a young, fit, and competitive college-bound high school graduate from Virginia who died from heat stroke after dehydrating on a hot afternoon training run. What happened to this seasoned runner serves as a warning to all runners and is important to bear in mind before heading out on any run. In past years, runners have been urged to drink “ahead” of their thirst—the message being that by the time you feel thirsty, you’re already on the road to dehydration. Then a few high profile cases of hyponatremia (over-hydration and diluting of blood sodium levels), including a young woman who died from this condition at the 2002 Boston Marathon, have caused concern over drinking too much fluids. More recent scientific research supports the notion that one’s thirst is actually the ideal way to gauge hydration needs. It is now agreed by most experts that thirst is the best barometer for protecting athletes from both over- and under-drinking fluids. As far as what to drink, it depends on running time and distance, levels of intensity, individual fitness, environmental conditions, and even personal preference. Plain water is the simplest and best choice for a runner taking on a 30 minute workout. The runner typically has enough stored energy to meet the demands of the workout and can simply rely on water for hydration. A runner out for a 30 minute workout won’t be hurt by using one of the new endurance sport drinks, but they would really be fine with just plain water since endurance drinks become more important as workouts get longer. Sports drinks become a better option for exercise lasting over 30 minutes because they refuel your carbohydrate (energy) reserves and replace electrolytes lost through sweat. Just plain water does not replace spent carbs and electrolytes. Ideally, sport drinks have six to eight percent carbohydrate concentration (14 to 20 grams of carbs per serving), which allows them to be absorbed by the body up to 30 percent faster than water and provide a steady stream of carbs to restock spent energy stores. Finally, taste is certainly an important factor, since research has proven that we’re likely to stay better hydrated if we enjoy what we’re drinking.

Week 9: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 10, Sun: 3, Total: 25

Week 10: Mon: 0, Tue: 3, Wed: 4, Thu: 4, Fri: 0, Sat: 16, Sun: 3, Total: 30

Week 9: Mon: 0, Tue: 5, Wed: 5, Thu: 4, Fri: 0, Sat: 13, Sun: 4, Total: 31

Week 10: Mon: 0, Tue: 5, Wed: 4, Thu: 4, Fri: 0, Sat: 18, Sun: 3, Total: 34

Week 9: Mon: 0, Tue: 6, Wed: 5, Thu: 5, Fri: 4, Sat: 14, Sun: 4, Total: 38

Week 10: Mon: 0, Tue: 6, Wed: 6, Thu: 5, Fri: 3, Sat: 18, Sun: 3, Total: 41

Weeks 11 and 12 (Aug 11-Aug 24)

The next few weeks of training include our highest mileage weeks, known to most seasoned runners as the “peak mileage” part of marathon training, before tapering in the final three weeks before the race. Almost every runner gauges his or her training by weekly mileage. While using one’s weekly mileage can be very useful for getting an idea of the volume of training, it should not be the only measuring stick. How much one is training is a combination of both volume and intensity. It is important not to get hung up on logging a set number of weekly miles. As stated before, this training program is a general outline of the marathon training schedule so it is OK if you are slightly behind or ahead of the training program or missed a workout here and there. While peak mileage weeks are an important part of the marathon training process, if you did miss a day or two of training due to injury or illness or any other reason, don’t try to cram two days of training into one. Lost days are simply lost and can never be gotten back again. And one or two missed days doesn’t negate all of the other training you have done. Stay confident and strong!

Week 11: Mon: 0, Tue: 4, Wed: 5, Thu: 5, Fri: 0, Sat: 12, Sun: 4, Total: 30

Week 12: Mon: 0, Tue: 3, Wed: 4, Thu: 4, Fri: 0, Sat: 18, Sun: 3, Total: 32

Week 11: Mon: 0, Tue: 6, Wed: 5, Thu: 4, Fri: 4, Sat: 12, Sun: 4, Total: 35

Week 12: Mon: 0, Tue: 5, Wed: 5, Thu: 4, Fri: 0, Sat: 18, Sun: 3, Total: 35

Week 11: Mon: 0, Tue: 6, Wed: 6, Thu: 6, Fri: 4, Sat: 13, Sun: 4, Total: 39

Week 12: Mon: 0, Tue: 6, Wed: 6, Thu: 5, Fri: 3, Sat: 19, Sun: 3, Total: 42

Weeks 13 and 14 (Aug 25- Sept 7)

The next few weeks of training include our highest mileage weeks, known to most seasoned runners as the “peak mileage” part of marathon training, before tapering in the final three weeks prior to the race. Almost every runner gauges his or her training by weekly mileage. While using one’s weekly mileage can be very useful for getting an idea of the volume of training, it should not be the only measuring stick. How much one is training is a combination of both volume and intensity. It is important not to get hung up on logging a set number of weekly miles. Listen to your bodyxit will give you signs if you are over-training or if it needs a day off. As stated before, this training program is a general outline of the marathon training schedule so it is OK if you are slightly behind or ahead of the training program or missed a workout here and there. While peak mileage weeks are an important part of the marathon training process, if you did miss a day or two of training due to injury or illness or any other reason, don’t try to cram two days of training into one. Lost days are simply lost and can never be gotten back again. And one or two missed days doesn’t negate all of the other training you have done. Stay confident and strong!

Week 13: Mon: 0, Tue: 4, Wed: 6, Thu: 5, Fri: 3, Sat: 12, Sun: 4, Total: 34

Week 14: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 20, Sun: 3, Total: 35

Week 13: Mon: 0, Tue: 5, Wed: 6, Thu: 4, Fri: 4, Sat: 13, Sun: 4, Total: 36

Week 14: Mon: 0, Tue: 5, Wed: 4, Thu: 0, Fri: 20, Sat: 16, Sun: 3, Total: 37

Week 13: Mon: 0, Tue: 6, Wed: 6, Thu: 6, Fri: 4, Sat: 13, Sun: 4, Total: 39

Week 14: Mon: 0, Tue: 6, Wed: 6, Thu: 5, Fri: 3, Sat: 19, Sun: 3, Total: 42

Weeks 15 and 16 (Sept 8- Sept 21)

With only six weeks remaining before the marathon, we enter the final two weeks of our peak mileage training prior to tapering for the final four weeks of training. Week 15 and 16 represent the highest mileage of any two combined weeks in the training cycle. It is important to listen to your body during these two weeks, get sufficient sleep at night, and eat healthy meals between workouts.

As previously stated, one can conceptually think of the marathon training cycle as divided into thirds with seamless transition periods between each part of the training. The first third consisting of building a mileage base which will increase strength and conditioning and prevent injury during the latter stages of the training cycle. The second third combining task-oriented strength workouts and extended long runs while maintaining your increased weekly mileage. And the last third of the training schedule involving increased recovery between workouts and tapering your weekly mileage before your target marathon. The final four weeks (Weeks 17 through 20) of the Breakers Marathon “Get Out There!” Training Program make up this last third of the training cycle, known to most marathoners as “tapering”. Tapering is what every marathoner tries to do in the last three or four weeks leading up to the marathon. The goal of tapering is to get you to the starting line in both the best fitness and the most rested state possible. It requires careful planning to achieve this delicate balance of being very fit and rested at the same time, and you can ruin months of training by not reducing your training enough or by reducing your training too much. Total mileage comes down in the last three to four weeks, mostly in the distance runs and long runs. It is important to continue to do interval and tempo workouts during the taper, but at a slightly reduced volume. During the taper period, you will typically find yourself feeling more energetic and faster, created by the increased recovery between runs as your mileage drops. Also during the taper, almost all marathoners do one final extended long run approximately three weeks out from the target race. This is done to simulate the race and build confidence in the marathon distance, as you should feel strong and swift during this final extended long run since it occurs just inside the tapering period. Recovery from this final extended long run is also relatively quick and easy because your mileage continues to decrease for another few weeks after the run.

Week 15: Mon: 0, Tue: 5, Wed: 6, Thu: 5, Fri: 0, Sat: 12, Sun: 4, Total: 32

Week 16: Mon: 0, Tue: 4, Wed: 6, Thu: 4, Fri: 3, Sat: 15, Sun: 3, Total: 35

Week 15: Mon: 0, Tue: 6, Wed: 5, Thu: 5, Fri: 4, Sat: 13, Sun: 4, Total: 37

Week 16: Mon: 0, Tue: 6, Wed: 6, Thu: 5, Fri: 4, Sat: 16, Sun: 3, Total: 40

Week 15: Mon: 0, Tue: 6, Wed: 7, Thu: 6, Fri: 4, Sat: 13, Sun: 5, Total: 41

Week 16: Mon: 0, Tue: 6, Wed: 8, Thu: 6, Fri: 5, Sat: 16, Sun: 4, Total: 45

Weeks 17 and 18 (Sept 22- Oct 5)

As previously stated, the final four weeks (Weeks 17 through 20) of the Breakers Marathon “Get Out There!” Training Program make up this last third of the training cycle, known to most marathoners as “tapering”. The goal of tapering is to get you to the starting line in both the best fitness and the most rested state possible. Total mileage comes down in the last three to four weeks, mostly in the distance runs and long runs. During the taper period, you will typically find yourself feeling more energetic and faster, created by the increased recovery between runs as your mileage drops. At approximately three weeks out from the target race, there is a planned final extended long run. This is done to simulate the race and build confidence in the marathon distance, as you should feel strong and swift during this final extended long run since it occurs just inside the tapering period. Recovery from this final extended long run is also relatively quick and easy because your mileage continues to decrease for another few weeks after the run.

In the final few days leading up to the race, it is important to remember that the work is already done. Don’t change your eating habits, stretching routine, sleep patterns, etc. Just rest as much as possible and enjoy the rewards of your hard work. Be confident in the training you have done and take that confidence to the starting line. It is very easy to get excited in the early miles of a marathon and go out in a faster pace than planned. Stay with your race plan through the first half of the marathon, and if you still feel great in the latter stages of the race, then you can start to push yourself beyond your goals. The final extended long run that occurs three weeks out from the target race is a great opportunity to practice being deliberate with your early pace and judicious in your race strategy.

For veteran runners trying to run a Personal Record (PR), remember that you will never achieve great things if you don’t get out of your comfort zone!

Week 17: Mon: 0, Tue: 3, Wed: 5, Thu: 3, Fri: 0, Sat: 20, Sun: 3, Total: 34

Week 18: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 12, Sun: 3, Total: 27

Week 17: Mon: 0, Tue: 4, Wed: 5, Thu: 4, Fri: 0, Sat: 20, Sun: 3, Total: 36

Week 18: Mon: 0, Tue: 4, Wed: 4, Thu: 5, Fri: 0, Sat: 14, Sun: 3, Total: 30

Week 17: Mon: 0, Tue: 4, Wed: 5, Thu: 5, Fri: 4, Sat: 20, Sun: 3, Total: 41

Week 18: Mon: 0, Tue: 5, Wed: 5, Thu: 4, Fri: 3, Sat: 15, Sun: 3, Total: 35

Weeks 19 and 20 (Oct 6- Oct 18)

The final two weeks of training include lots of rest and easy runs. The weekly mileage comes down significantly and there are no more long runs leading up to race day. During this period runners typically feel very strong and energetic. After months of rigorous training, most runners become accustom to having a regular outlet for excess energy, and often want to test themselves during these final two weeks of tapering. Whether caused by tapering induced excess energy or pre-race nervousness, resist the temptation to push your self on these easy runs. The marathon is the ultimate goal and these easy days are essential to racing your best. Doing a few “striders” at the end of your runs is a good way to keep yourself in check and satisfy the urge to push the pace. Striders are short 75 to 100 meter distance shots of running at somewhere around seventy-five to eighty-five percent effort (not an all out sprint) with full breaks between each strider. This accomplishes both stimulating the fast-twitch muscle fibers and satisfying the urge to run hard--without sacrificing the important easy runs leading up to race day.

As previously stated, in the final few days leading up to the race, it is important to remember that the work is already done in the final few days leading up to the race. Don’t change your eating habits, stretching routine, sleep patterns, etc. Just rest as much as possible and enjoy the rewards of your hard work. Be confident in the training you have done and take that confidence to the starting line. It is very easy to get excited in the early miles of a marathon and go out in a faster pace than planned. Stay with your race plan through the first half of the marathon, and if you still feel great in the latter stages of the race, then you can start to push yourself beyond your goals.

It takes most runners about a month to recover and rebuild after a marathon. For the first few days, it is best to not run while muscles repair. If you feel the need to exercise, crosstraining serves as a smart alternative while your body recovers. Crosstraining suggestions include biking, swimming, or the elliptical exercise. Ease back into your training by leaving the watch at home and not counting mileage. Run according to how you feel. The first goal is to gradually get back to running comfortably at your normal training pace without undue soreness or stiffness. After about three or four weeks, you can start to consider increasing the pace and adding long runs to your training again.

As always, stay confident and strong!

Week 19: Mon: 0, Tue: 4, Wed: 4, Thu: 4, Fri: 0, Sat: 6, Sun: 5, Total: 23

Week 20: Mon: 0, Tue: 4, Wed: 3, Thu: 0, Fri: 2, Sat: 26.2, Total: 9 + Race

Week 19: Mon: 0, Tue: 5, Wed: 4, Thu: 5, Fri: 0, Sat: 4, Sun: 6, Total: 24

Week 20: Mon: 0, Tue: 4, Wed: 3, Thu: 0, Fri: 3, Sat: 26.2, Total: 10 + Race

Week 19: Mon: 0, Tue: 5, Wed: 5, Thu: 5, Fri: 0, Sat: 8, Sun: 4, Total: 27

Week 20: Mon: 0, Tue: 4, Wed: 4, Thu: 0, Fri: 3, Sat: 26.2, Total: 11 + Race

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