Monday: Run an easy 3 miles today at your usual comfortable pace. If you haven't already done so, now is the time to evaluate your equipment, beginning with your footwear. Consider your running shoes. Are they worn? Are they comfortable? Will they carry you through 26 miles 385 yards? It may be time to purchase a new pair--in fact several pair so you can alternate shoes from day to day. This allows them to dry out and rebound, meaning they will offer more protection. Begin also to think about what pair of shoes you will wear on race day--although you may not want to buy them yet. There are pluses and minuses to wearing lightweight racing shoes. Lighter can mean faster, but not if you sacrifice cushioning and protection.

Tuesday: For your speed training this week, do a tempo run of 35 minutes. This is the same workout as last Thursday. Don't worry about how fast you're going as you push the pace in the middle of the run. Stopwatches don't count in tempo runs. Get used to reading body signals to dictate pace. You should finish this workout refreshed, not fatigued.

Wednesday: Three miles. Don't worry about the pace. Just cover the distance. It's sometimes a good idea to do these easy runs in scenic locales, just to break the monotony. If running on unmeasured trails, use your watch as guide to tell you approximately how far you've gone. If you're somewhat short or long, don't sweat the small details. Most important is overall consistency in all your workouts.

Thursday: Three miles today, same distance yesterday, but at marathon race pace. If this seems too easy for you, do a brief warm-up and stretch before beginning the 3-miler over a precisely measured course. Concentrate on hitting the miles as close to marathon pace as possible. Don't let your mind drift. Focus on form and relaxation and visualize how you will feel in the middle of the marathon running this same pace. Succeeding in a race as long as 26 miles 385 yards often depends on training the mind as well as the body. Keeping the theme of running equipment begun on Monday, while shoes are the most important item of equipment a runner can own, comfortable clothing also is a must. What will you wear on race day?

Friday: This is your day of rest, a very important component of your weekly training. By now, maybe it also has begun to sink in that you don't want to stay out too late either Friday or Saturday evenings if you have a hard or long workout scheduled for the next day. Today being a rest day, maybe this is a day to head to that running store to purchase some of the items of clothing discussed earlier in the week. And make sure it is a running store. While you might be able to find better "bargains" at chain stores in the mall, it's better to shop in a specialty store owned by runners who understand our sport.

Saturday: Seven miles for today's workout. You're gradually increasing your miles on this second run of the weekend. The Saturday/Sunday runs will work in combination to get you in shape. Since this is not a "pace" workout, you don't have to worry as much about running on a precisely measured course. There are times in your marathon training when you need to be precise about what you do; this is not one of those times. The two most important factors for improvement, claims Coach Jack Daniels, are consistency and moderation. Consistency means identifying long-range goals to work toward while achieving short-range goals. If you allow enough time for your long-range goals, you can employ moderation. You won't need to overtrain. "Doing unbelievably strenuous workouts in order to get in shape fast doesn't work," says Daniels.

Sunday: We're now up to 14 miles on our long run. This is more than half the distance that you will cover in the marathon itself. Fourteen miles is the peak run in the second 3-week segment of your training. You're probably still feeling frisky, so don't make the too common mistake of doing your long runs at marathon race pace, thinking more is better. It's not, and it can get you in trouble as marathon day approaches. Run at a pace 45-90 seconds or more per mile slower than race pace. Does this workout seem too easy for you in your advanced state of condition? I'll give you permission to convert this into a 3/1 workout. That is: run the first 3/4 of the workout at your normal, hopefully comfortable, long-run pace. Then over the final 1/4 of the distance, pick up the pace by about 15-30 seconds--not all the way to marathon pace, but somewhat close. How does it feel? If you can finish these long runs feeling and looking good, it will be a big boost to your confidence. That is one reason to run the early part of the workout somewhat slower and in control. You will need this ability to control your pace when you go 26-385 on race day. So finish strong, knowing that next week is another "stepback" week.

Tip of the Week: Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus you'll train yourself to go from running to walking to running during the race. Drinking is important too.

How to Improve: Run Fast is one of Hal Higdon's most popular books, a best-seller with 75,000 copies in print. Recently revised, it is designed to help runners improve their speed at basic distances from 5-K to the half marathon, but the information you'll find in this handy book can help you with all of your training, including the marathon. 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.