Monday: This is the beginning of the first "stepback" week, where you cut mileage slightly to allow yourself to gather your energy for the next push upward in mileage in Week 4. Since this is a cross-training day, keep that in mind for whatever activity to choose today. If you normally might bike or walk an hour, maybe today you only go 30 or 45 minutes.

Tuesday: Run 3 miles at your normal pace. If your normal pace is 10:00 or faster per mile, this workout should take you about a half hour. That being the case, you might spend another 15-30 minutes doing some stretching and strength training. Information on how to do these exercises is elsewhere on my web site. Olympic Trials qualifier Cathy Vasto offers Six Spectacular Strength Exercises; Physical Therapist Debbie Pitchford provides Five Fantastic Stretching Exercises.

Wednesday: Six miles at a comfortable pace. This is a mile farther than the Wednesday workout in Week 2. If you check the Intermediate-I workouts, you will discover that they progress at a lesser rate than those following the Intermediate-II program. This is by design. Since this is a stepback week, I wouldn't push the pace too hard.

Thursday: Another easy 3-miler. This should almost begin to seem like a short distance now. Don't forget to smile at other runners who pass you during your workouts. Most runners are friendly and don't care whether you've been running two weeks or two decades. You're one of a proud breed, signifying by your presence an appreciation of their and your favorite sport. If you bought into my idea Tuesday of doing 15-30 minutes of stretching and strength training after your run, today do the same.

Friday: Your day of rest. You will continue to rest and/or cross train two days each week, bracketing the harder weekend training. If the schedule of Monday/Friday rest doesn't always fit your schedule, feel free to adjust the days. For instance, if you have to take a day off on Thursday, do that day's 3-miler on Friday.

Saturday: Run 6 miles at marathon race pace. Establish your course (or courses) for these pace runs early in your training program. It is important to know how fast you are going so that when race day comes, you can fit right into your pacing groove. Your watch (or the clocks along the course) will be your guide on race day. Or if you're running a marathon like Chicago where they offer Pacing Teams, join the group.

Sunday: Run 8 miles today at a comfortable pace. The difference between yesterday's 6-miler and today's 8-miler (despite the slight difference in distance) is that today you run slower. I don't want you trying to run fast during your long runs. Most important is that you cover the distance and cover it with a reasonable level of comfort. There is a cumulative effect from all the miles you run in training that is often difficult to measure, but your fitness level should be increasing. As mentioned above, this is a "stepback" week where you drop down in distance. This is done every third week on long runs to offer you extra rest. Although today you run 8 miles, keep an invisible "12" in your mind, since we jump ahead to 13 miles next week.

 

Tip of the Week: Be flexible with your training, particularly while traveling. Don't be afraid to modify workouts occasionally when it seems appropriate. The general pattern of the program--the steady buildup--is more important than what you do on any one day. Don't get so hung up on your training schedule that you are unwilling to make adjustments when an opportunity for an interesting run develops.

How to Improve: Hal Higdon's Beginning Runner's Guide is a handy booklet for those taking their first running steps. Everything you need to know about starting to run: From your first steps to your first 5-K. Shoes. Clothing. Form. Breathing. Stretching. Goal setting. Nutrition. Weight loss. Training. Even though you're training for a marathon, there are some important tips in this booklet. Buy one for a friend. It costs only $4.50. To order an autographed copy of this and other books by Runner's World's best writer go to Books by Hal Higdon.

 

Copyright © 2000 by Hal Higdon. All rights reserved.