Daily Training schedule

The beginner training schedules follow the hard day / easy day approach. if you have to modify this week's training for any reason, try to stick to this basic principle.

Day 1:

After a decent rest, a 6 mile tempo run is scheduled.

Day 2:

An Easy 5 miles to enjoy today. Stretch please.

Day 3:

Rest day. Cross train if you wish.

Day 4:

Another Easy run of 6 miles today. If you have a different suitably flat route do it just for a change.

Day 5:

Rest Day. Don't forget to stretch.

Day 6:

LSD today (8 miles). Please keep it Slow and stretch after.

Day 7:

Rest Day. A swim or a walk; something to get the lactic acid out of the legs.
 

• The “Golden” Rule for beginning marathoners.
  When you can complete the 26.2 miles comfortably, without hitting the wall or being forced to walk, and you can recover quickly in the days after the race, - then you have mastered the marathon distance.
  Now you can think about improving your time goals!

• The condition of your running shoes is important. If you run in “worn out” shoes you put more stress on your joints and can aggravate problems like over-pronation. The guideline is to replace your shoes every 300 - 500 miles or so. Heavier runners may want to change shoes more frequently. It's a good idea have two pairs on the go, which is also useful when you have to run in wet weather.

Daily Training schedule

The intermediate training schedules follow the hard day / easy day approach. if you have to modify this week's training for any reason, try to stick to this basic principle.

If you have to modify this week's training for any reason, try to work in some quality workouts, especially the long run.

Day 1:
Today marks your first Speed/Interval workout. It will be a total of 5 miles and will work something like this. A warm up of 1 mile easy jogging, followed by the workout and then a cool down of easy jogging and finally a light stretching session targeting both upper and lower body. See Speed/Interval workout section.

Day 2:
A 5 mile Hills run is scheduled. Could be hard to stay focused due to yesterday, but hang in there. Stretch afterwards.

Day 3:
This is a scheduled 6 mile tempo run, which you may want to switch to day 4. Feel free to do so.

Day 4:
An easy 6  Beginner  - Intermediate - Experienced miles today or yesterday. Your choice.

Day 5:
Rest day. You may be ready for it, but do your stretching at least.

Day 6:
The LSD run is 14 miles this week. Pace yourself accordingly (i.e. not too hard!) due to the early week stress on your body, mind and soul.

Day 7:
The recovery run is 4 miles easy. Almost goes without saying.

•  Hill training is a really good way to build up strength in those muscles that don’t get so much of a workout on the flat. This type of training will also improve your aerobic capacity as well. However there is a huge caveat to remember when doing your hill training. Do not force the pace or strain because this is one of the easiest ways to get injured, uphill or downhill.