Monday: Run 3 miles at a very comfortable pace as part of your recovery from yesterday's 14-miler. Was the weekend too hard? Take an extra day of rest today. This is your "stepback" week. Normally I don't program cross-training for Advanced-II runners, because the main focus of those who want to excel at the highest level needs to be on running, running, running. In fact, I'm even suggesting that this weekend you do a race, something I know Advanced runners love. Nevertheless, this wouldn't be a bad day to cross-train: 30 to 60 minutes of an aerobic activity. Some cycling would be fine--as long as it's at an easy pace. Walking would do you good too. And don't forget strength training.

Tuesday: Back to the track for more speed training. Today's track workout is 5 x 800 meters, jogging or walking 2-3 minutes between. Do the 800s at about 5-K pace. If you decided to try Yasso Repeats, check the introduction to the Advanced schedules for a reminder as to how this works. You can do this same 5 x 800 workout on the road or even on trails. If you don't have exact measurements, run for time instead of distance. For example, if you normally run 6:00 mile pace in a 5-K, an equivalent workout would be 5 x 3:00.

Wednesday: Today's workout is 3 miles followed by some extra stretching to loosen your muscles. And if you used Monday as a rest day, include the strength training that you skipped. I've been running a long, long time and have finished more than 100 marathons, and I find 3 miles a comfortable distance for recovery workouts. In Ponte Vedra Beach, Florida, where I now have a second home, I run from the Lodge & Club on the Atlantic Ocean shore to the Inn & Club: 1.5 miles down the beach. Often I run barefoot at low tide on this perfect running beach, splashing along the water's edge, dodging jellyfish marooned on the sand. I walk a minute or two, then run back. Usually, 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 3-miler at a pace slightly faster usual.

Thursday: A 35-minute tempo run. Build in the middle so that you're running near 10-K pace at peak. That sounds fast, but you don't need to be at this peak pace for more than a few hundred meters. Is there a best time of day for speed training? Most runners probably would fare best running their fastest runs later in the day when they are not stiff following a night's sleep, but work and family obligations dictate when to run. Do whatever works best for you, and don't be afraid to modify my schedules to suit your own purpose.

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 7 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 10 miles. In a logical arithmetic progression you would have done "15" miles today. 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 10-K race, or even a 15-K or 10-miler. It depends on what the local schedule has to offer. Run a mile or two to warm up and cool down by jogging a mile or so. 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. My favorite online source for prediction charts is 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 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 © 2001 by Hal Higdon. All rights reserved.