Monday: Following the stepback week, get ready to rumble again. Today's run of 4 miles, following a 12-miler yesterday, is only a hint of what's to come. This is another week with 50-plus miles on the agenda and a 20-miler at the end of the tunnel. We're getting to the point in the training program where you need to begin to think about phasing out other activities that don't contribute directly to your running fitness.

Tuesday: Hill training. The workout today is: 7 x Hill. This is a good time to remind yourself to focus on form. Don't let your head drop on your chest as you go up the hill. Keep your eyes forward. Pump your arms and lift your knees. (This isn't necessarily good form for running hills in a marathon, since floating up them will save more energy; but the purpose of today's workout is strengthening your legs, particularly your quadriceps muscles.)

Wednesday: Five miles run comfortably. The pace for a "comfortable" run this day may be faster than the "comfortable" pace you ran a dozen weeks ago when you began your marathon training. Or it may not. Everybody reacts differently to training. At peak training, fatigue can set in. You may need to remove some of the other stresses from your life. For instance, strength training normally is good for runners, but not toward the end of a marathon buildup. So save your time pumping iron and devote the extra minutes you save to stretching.

Thursday: Fifty minutes today for the tempo run. This is the maximum length of time you will run this particular workout. I've been telling you to do these tempo runs near 10-K pace, and you'll have a hard time doing that today, but keep a good pace going. As we approach the peak of your training, those days when I do allow you to rest (such as tomorrow) become increasingly important.

Friday: A day of rest preparatory to some tough training on the weekend. Get some extra sleep tonight, so you're ready to run long. This is particularly important if you're training through the summer for a fall marathon, since so many of your runs begin in the early morning to avoid the heat that begins to build late-morning. How is your nutrition? This is probably not a day to go out for burgers and beer.

Saturday: Ten miles at your marathon pace. In the early weeks of the program when I asked you to do "pace runs," you probably thought, "This is not a workout. This is a stroll in the park." But running 10 miles at marathon pace is serious business, particularly when it serves as a prelude to tomorrow's 20-miler. The cumulative effect of 30 miles stacked back-to-back will get you in shape to succeed in the marathon itself a half dozen weeks from now. Is the marathon only six weeks away? Oh my!

Sunday: Twenty miles. Two weeks ago, I suggested that you run conservatively: 90 seconds or more slower than race pace. Depending on how you feel, you might want to consider doing this long run slightly faster: 60 seconds or more slower than race pace. Or, finish the workout at a slightly faster pace than you began. Do you need to walk a bit to finish this run comfortably? Plan your walking breaks and take them early to avoid being forced into them at the end of the workout. Walk while taking fluids. That's good practice for the race, since you can take more water if you walk through water stops. Experiment also with replacement gels (such as Reload) for extra energy. When you finish today's workout, congratulate yourself for all the training it took to get you this far.

 

Tip of the Week: Stretching is important for marathoners, who risk losing flexibility because of their high-mileage training. Include some stretching in your daily running routine. The best time to stretch is not before you run. Pre-workout muscles may be tight; the risk of injury is increased. Instead, stretch during--or after--your run, when muscles are warmest. Stretching on the off days also makes sense.

How to Improve: Hal Higdon's How To Train offers training schedules and advice on everything from fitness walking to running the marathon. Plus there's information on nutrition and recovering from injuries. Add a copy of this book to your collection. To order an autographed copy of this and other books by Runner's World's best writer go to Books by Hal Higdon.

 

Copyright © 2001 by Hal Higdon. All rights reserved.