Monday: Cross train today. This is actually the first week of your second 3-week cycle, after the stepback Week 16 during which you cut mileage somewhat. A college runner I formerly trained once asked if it would be okay for her to roller-blade for cross-training. I said okay, as long as she, (1) wore protective equipment so she wouldn't get hurt if she fell down, and (2) skated at a recreational pace so she didn't turn an "easy" day into a "hard" day. The same advice goes for you when you cross train. It's also always a good idea at the beginning of each workout week to take a few minutes to both evaluate Running Past and contemplate Running Future. This week your total running mileage will be 31 miles, the long run on the weekend 13 miles. In Week 15 (peak week before tapering begins), you will run 50 miles for the week, 20 on the weekend.

Tuesday: An easy day: Three miles at a comfortable pace. There are several ways to judge "comfortable." If you are running with a partner, the two of you should be able to converse without getting significantly out of breath. Or, if you're running alone, you could even talk to yourself--although people will think you're crazy. If you train with a Heart Monitor, you would be running somewhere between 65 and 75 percent of your maximum heart rate. Particularly after a day's rest on Monday, you should finish this workout feeling better than when you started.

Wednesday: The midweek "sorta long" run today is 6 miles. These subtle increases in distance (both daily and weekly) will pay off at the end of our 18-week program. If you're feeling good--and we hope you are after the stepback week--push the pace a bit today. Maybe for a mile or two toward the end of your run, increase your pace by about 15-30 seconds a mile. You still can converse, but you become more out-of-breath, and your training partner will say, "Hey, what's your hurry?" Smile and ease back. In terms of heart rate, you probably would be closer to 75 than 65 percent.

Thursday: Repeat Tuesday's workout. Three miles, comfortable pace. I forgot to remind you on Tuesday that you might want to do some stretching after you run. And if you're doing strength training, today is a good day to do it. Don't do too much of either. Moderation is the secret to success, both in running and in everything associated with running.

Friday: Friday, like Monday, is another day when the workout never changes. It's "rest." Take the day off. How can doing no running be considered a workout. I count it as such, because your day of rest is designed with a purpose. It's to get you ready for your weekend workouts, which generally are harder than weekday workouts. People who work 9-to-5 jobs--or have other obligations with children--often find it easier to find time to train over the weekend.

Saturday: Run 6 miles at marathon race pace, the same distance as last week. This is the third Saturday "pace" workout in the first four weeks of your program. Please be alert to the fact that I sometimes say "pace" and I sometimes say "run." The former means marathon pace; the latter means run at any pace that feels comfortable that day. Should each mile be run precisely at race pace? If you're planning 8:00 miles, should each of the 6 miles done today be done exactly in 8:00? Not necessarily, but you should be close both in training and in the marathon itself. External factors may cause variations. Your first mile, for instance, might be somewhat slower since you aren't fully warmed up. Your last mile also might also be slower, since you're starting your cooldown--or because you feel inspired and want to kick the last quarter. If there's a wind shift because you turn around, tailwinds or headwinds may cause you to go faster or slower. An uphill in one mile may slow you; a downhill in another may speed you up. This will be true in the marathon itself. These Saturday workouts are all about "learning" pace, not necessarily hitting each mile split right on the head.

Sunday: Run long. We're back into the mileage progression. Run 13 miles today. Remember: the pace should be "conversational," meaning that if you are running with a friend, the two of you should be able to talk without undue strain. If you are wearing a heart monitor, your pulse rate should fall in the zone of 65 to 75 percent of your maximum heart rate. At the end of your workout, listen to your body. How did it feel? Legs tired? Out of breath? Some fatigue is normal, but you don't want to finish exhausted, otherwise you are training too hard. I know you're an Intermediate-I runner, worthy of respect, but don't be afraid to walk occasionally to break the pace. (You may need to do so in the marathon.) Start teaching yourself to drink fluids before, during and after your runs.) Rehearse everything you plan to do in the marathon itself, including what clothes to wear.

 

Tip of the Week: If you are training through the summer, one way to avoid hot weather is to run early in the morning. The days are longer. Use these extra hours of daylight to get out before the sun rises too high. Temperatures are cooler, the air cleaner and the scenery prettier in the hours around dawn. If work schedules force you to run midday, be sure to wear a cap to protect against the sun--and drink plenty of water! If you are training through the winter, midday may be the best time for you to run.

How to Improve: If the advice encountered here is helpful, you should consider obtaining a copy of Marathon: The Ultimate Training Guide. It will help get you to the starting line and, most important, get you to the finish line. 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.