Monday: This is another week of comparative "rest," since the weekend mileage drops as part of our second "stepback" week. Total miles this week, in fact, is 26--the same distance you'll cover in the marathon itself. Begin with some easy cross-training: 30 to 60 minutes of an aerobic activity. You want to exercise the body after your 12-mile peak yesterday--but not too much. Some cycling would be fine--as long as it's at an easy pace. Walking would do you good too. If you're combining a number of cross-training exercises, for example: cycling, swimming and strength training at a Health Club, some easy jogging also might be appropriate.

Tuesday: Three miles at your normal pace. What is "normal?" You be the judge. Remember: Tuesdays and Thursdays are good days to include some extra stretching in your workout to loosen your muscles. Ten minutes or so will do. But don't stretch too hard. Stretching should never feel painful, otherwise you risk damaging the muscles you're trying to protect.

Wednesday: In this stepback week, you also drop mileage slightly on your midweek "sorta long" run. Today's run is 5 miles. I've been running a long, long time and have finished more than 100 marathons, and I find this a comfortable distance for midweek workouts. At the pace I currently run, it fills the better part of an hour, a good length of time to be out running. One way to do this workout is to run half the distance in one direction, then stop to walk for a minute or two. Then turn around and--starting at the place you stopped--begin running again headed home. Often, I find myself running faster on the return journey than going out. That should not necessarily be your goal, but you might want to do this 5-miler at a pace slightly faster than your easy 3-milers on Tuesday and Thursday.

Thursday: Three miles at an easy pace, then do some strength training. Learn to breathe right when you do your lifts. The worst mistake you can make while lifting is to hold your breath, warns personal trainer Cathy Vasto. That simply tightens the muscles that you want to keep loose. Inhale while you prepare to lift the weight, then exhale while lifting it, inhaling again while lowering it. "The best way to breathe is naturally," says Vasto, "so that you’re not even aware you’re doing it."

Friday: Rest is always an important component of any training program. Sometimes rest is important for the mind as much as for the body. Although I love running and find that my day is not complete without a run or some sort of aerobic workout, I realize that not everybody feels the same way--yet! So Friday is the day when you don't have to think about what course you're going to run or how to fit your workout into a busy schedule. You can even skip taking a shower, but if you brush your teeth, don't forget to floss. Relax. Take a day off.

Saturday: Run 6 miles today at marathon pace. Remember all I've said before about doing these pace runs over a course where you know you're getting accurate splits. (If you follow my suggestion to do a test race below, you might want to flip-flop your Friday/Saturday workouts, making Saturday a rest day).

Sunday: Run 9 miles. In a logical arithmetic progression you would have done "13" miles today. But like a lot of buildings, there is no 13th floor. I'm not superstitious (particularly since the half marathon is one of my favorite distances), but that's how the numbers fell in this stepback week. In most of my training schedules, I don't program races, because it's not easy to know what race distances are available for runners in different areas of the country. But this might be a good weekend to do a test race of about 10-K. Running a mile or two to warm up and cooling down by jogging a mile would bring you to about 9 miles for today. Various charts and formulas allow you to use your 10-K time to predict your marathon time. One such formula is to multiply your 10-K time by the number 4.66. More accurate are some of the charts available on the Internet. I most often use the one on McMillan Running.

 

Tip(s) of the Week: Shoe care is important for success in the marathon, not only your racing shoes, but your training shoes. Here are some quick maintenance tips: 1) Always untie your shoes before removing them. 2) Never wash shoes in a washer, or dry them in a dryer. 3) Don't store them in a cold garage, or leave them in a hot car. 4) Don't use them for other sports. 5) Always wear clean and dry socks while running. 6) Have more than one pair of shoes, so you can alternate, allowing shoes to dry between workouts.

How to Improve: In your quest for marathon success, you won't find a better training schedule than the 18-week program available on this web site. But sometimes it's a bother to go on-line to check your training plan. (Paper still does serve a purpose.) Consider ordering a copy of Hal Higdon's Marathon Training Guide. It's a simple and convenient, 48-page booklet that reprints my on-line schedules for novice and advanced runners. It costs only $4.50, or you can obtain a free copy by ordering Marathon: The Ultimate Training Guide. To order an autographed copy of these and other of my books, go to Books by Hal Higdon.

 

Copyright © 2000 by Hal Higdon. All rights reserved.