Monday: Today being Monday, it's your rest day after two days of hard work over the weekend. This is an "easy" week in our training program, since you will only run 5 miles for your long run, instead of 8 (which would be the natural progression after 6 and 7). You will encounter these "stepback" weeks every third week at the beginning of my program, every other week as we near peak mileage. Most training programs are progressive, meaning you gradually increase mileage over a period of weeks and months. This program is no different, but the progression is not in a straight line, which is one of its unique features.

Tuesday: Run 3 miles at your normal pace. If your normal pace is 10:00 per mile, this workout should take you about a half hour. That being the case, you might spend another 15-30 minutes doing some stretching and strength training. Information on how to do these exercises is elsewhere on my web site. Olympic Trials qualifier Cathy Vasto offers Six Spectacular Strength Exercises; Physical Therapist Debbie Pitchford provides Five Fantastic Stretching Exercises.

Wednesday: Today is a 4-mile run, up from 3 the first two weeks. Your mileage on this midweek "hard" day will continue to build along with your weekend mileage. Olympic marathoner Julie Isphording refers to this type of workout as a "sorta long" run. This sorta long run is positioned in the middle of the week to be more or less equal distant from last Sunday's 7-mile run and next Sunday's 5-mile run. That gives you a chance to recuperate between and rest before.

Thursday: Run 3 miles. This should almost begin to seem like a short distance now. Don't forget to smile at other runners who pass you during your workouts. Most runners are friendly and don't care whether you've been running two weeks or two decades. You're one of a proud breed, signifying by your presence an appreciation of their and your favorite sport. If you bought into my idea Tuesday of doing 15-30 minutes of stretching and strength training after your run, today do the same.

Friday: Your day of rest. As this 18-week program continues, you will continue to rest two days each week, bracketing the weekend of harder training. If the schedule of Monday/Friday rest doesn't always fit your schedule, feel free to adjust the days. Review what you have accomplished so far. Does running seem any easier? Hopefully any sore muscles you may have suffered after your first-week workouts have begun to feel better--and stronger. It may be difficult for you to sense any change from the way you feel today and the way you felt before you began this program, but you gradually will get into marathon shape.

Saturday: Run 5 miles. As mentioned above, we drop back in distance every third week on our long runs to offer you extra rest. Keep an invisible "8" in your mind, since we jump ahead to 9 miles next week. Remember that the long runs--like most runs during the week--should be done at a conversational pace. You may run out of conversation by the last few miles, but not today since you stop early.

Sunday: Cross-training for an hour. Aerobic exercises work best: walking, cycling, swimming. If you were training for a marathon midwinter, we'd recommend snowshoeing or cross-country skiing. Since your run yesterday was short, you might even consider doing some jogging as part of your workout. Pick a scenic area for this workout. You now have completed three weeks of my 18-week marathon program. You are one-sixth of the way toward completion. Having finished the first stepback week, we're now ready to crank the mileage up in Week 4. Hold onto your hat!

 

Tip of the Week: Be flexible with your training, particularly while traveling. Don't be afraid to modify workouts occasionally when it seems appropriate. The general pattern of the program--the steady buildup--is more important than what you do on any one day. Don't get so hung up on your training schedule that you are unwilling to make adjustments when an opportunity for an interesting run develops.

How to Improve: Hal Higdon's Beginning Runner's Guide is a handy booklet for those taking their first running steps. Everything you need to know about starting to run: From your first steps to your first 5-K. Shoes. Clothing. Form. Breathing. Stretching. Goal setting. Nutrition. Weight loss. Training. Even though you're training for a marathon, there are some important tips in this booklet. Buy one for a friend. It costs only $4.50. 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.