Monday: Half way home. You have nine weeks of marathon training behind you and nine more to go. After a stepback week, this is the beginning of another three-week cycle. I have long runs of 15 and 16 miles planned for you over the next two weekends. Your weekly mileage will also increase to 32 miles during this next cycle. As you rest today, contemplate the training behind and the training ahead. Are you well-positioned for the next push upward in distance? I certainly hope so.

Tuesday: Three miles followed by strength training if you choose. And don't forget to stretch after you run and stretch also between lifts. Warm up is important. Research shows that warm tissues stretch better than cold tissues. Many runners interpret this to mean that you jog 5-10 minutes before stopping to stretch. Robert Forster, however, offers another opinion. "Nobody said you can't stretch cold muscles," says the California physiotherapist, who included Jackie Joyner-Kersee among his clients. "When people are prone to injuries--or if they've been sitting down all day--they need to stretch before exercise as well." Forster recommends that runners develop a routine that begins with some simple pre-workout stretches, then continues after a short jog warms the muscles. Stretching after the workout also is a good time to increase flexibility. "There is no best time to stretch," he concludes. "You need to continually work on your flexibility to achieve success as a runner." 

Wednesday: Seven miles today. Our midweek, sorta long run. Do you know what pace you plan to run in the marathon? This might be a good time to practice it--at least in the middle miles. Running 7 miles on a weekday is not easy, and it does take time. These longish weekday workouts may be increasingly difficult for those of you with busy work schedules, not because of the extra training load, but because of the extra time required. Plan ahead. Make sure you allow yourself ample time for this workout.

Thursday: Four easy miles. Make this an even easier workout than usual. While I sometimes suggest that runners move a bit further on some of the easy days, today is not one of those days. Consider the fact that you have a 15-miler coming at you this weekend. That's a lot of running. By running easy today and resting tomorrow, you are loading the gun so you are assured of running well on the weekend.

Friday: On this day of rest before a weekend during which you have your longest run so far scheduled, pause and consider how far you have come since starting your marathon training nine-plus weeks ago. Have you begun to notice any improvements? Improvements are not always easy to measure day by day or even week by week, but think back to nine weeks ago. Or think back to nine months before then. You may not have lost nine pounds in the past nine-plus weeks. You may not have discovered muscles you didn't know you had. But you should begin to notice some improvements in your fitness level and some improvement in your overall ability to run. This training program is designed to help you to finish a marathon. Hopefully, your confidence has begun to grow.

Saturday: Run long. Fifteen miles. That's three-fourths of the longest distance (20) we'll ask you to run in this marathon training program. By now, you should begin to adapt to the rhythm of these long runs. Don't do them too fast. Take walking breaks if necessary. And remember: unless you're a speed demon, you're going to be running for a relatively long period of time, close to three hours or more. If the weather is warm, you will dehydrate. Take a good swig of water just before you start to run and if there are any water fountains on the course you choose, don't run past them. You might even consider carrying a water bottle. Dehydration becomes more of a factor the longer you run and the higher the temperature. If you can't find water fountains along your route, consider purchasing a belt for carrying fluids. Yes, you have a right to finish a 15-miler feeling tired, but you should not finish exhausted. Running steady pace is the secret to marathon success.

Sunday: Cross-training today. By now you probably have determined the cross-training routine that works best for you. But don't be afraid to vary it. Is rollerblading okay? Yes, if you're used to doing it and wear proper equipment so you don't get hurt if you fall down. But if you're new to the activity, or inexperienced, don't start now. What about soccer? Or tennis? Basketball? Runners frequently ask me about these sports. While they may be fun, sports that feature sideways or up-and-down movements are risky, particularly as the mileage builds. Choose your cross-training sport carefully. Remember that the day after a long run is a good time to do some extra stretching. Even a 5- or 10-minute swim at the end of a cross-training workout will help loosen you up.

 

Tip of the Week: Practice makes perfect. Practice not only running, but everything else related to race day. That includes equipment. Do you know what shoes you'll wear on race day? Buy a new pair now! How about shorts and singlet? Test your clothing in training to make sure nothing chafes or causes a blister. Do you expect hot or cold weather race day? Weather can be unpredictable. Will you be prepared if the temperature suddenly drops (or rises) 30 degrees on race day? Consider every scenario you might encounter.

How to Improve: When you're training for a marathon, the best book to buy is Hal Higdon's 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.