Training Plan - Week 4

Monday: rest
Tuesday: 3 mile run
Wednseday: 4 mile run
Thursday: 3 mile run
Friday: rest
Saturday: 9 mile run
Sunday: cross-train (~60 min.)


Monday: This is your fourth week of marathon training, and you begin it with a day of rest. This is actually the first week of your second 3-week cycle, after the stepback Week 3 during which you cut mileage somewhat. This week your total running mileage will be 19 miles, the long run on the weekend 9 miles. In Week 15 (peak week before tapering begins), you will run 40 miles for the week, 20 on the weekend. That means in the next 11 weeks you will double your mileage. It's doable. A lot of people before you have been there, done that. I have no doubt you can do it.

Tuesday: An easy day: Three miles at a comfortable pace. There are several ways to judge "comfortable." If you are running with a partner, the two of you should be able to converse without getting significantly out of breath. Or, if you're running alone, you could even talk to yourself--although people will think you're crazy. Particularly after a day's rest on Monday, you should finish this workout feeling better than when you started.

Wednesday: Four miles. A mile further than yesterday and tomorrow. The same distance you ran last Wednesday. If you're feeling good--and we hope you are after the stepback week--push the pace a bit today. Maybe for a mile or so toward the end of your run, increase your pace by about 15-30 seconds a mile. You still can converse, but you become more out-of-breath. If you examine the schedule you'll notice that Wednesday mileage remains the same for two weeks, then goes up a mile. As we continue, I will probably ask each second time you run the distance (odd-numbered weeks) to increase the pace a bit. If your answer is, "No, I don't want to," that's okay. I'm the coach, but you're the boss.

Thursday: Repeat Tuesday's workout. Three miles, comfortable pace. I forgot to remind you on Tuesday that you might want to do some stretching after you run. And if you're doing strength training, today is a good day to do it. Don't do too much of either. Moderation is the secret to success, both in running and in everything associated with running.

Friday: Friday, like Monday, is another day when the workout never changes. It's "rest." Take the day off. How can doing no running be considered a workout. I count it as such, because your day of rest is designed with a purpose. It's to get you ready for your weekend workouts, which generally are harder than weekday workouts.

Saturday: Run long. Nine miles today. We're back into the mileage progression. The pace should remain comfortable, similar to the early miles of the marathon. Don't be afraid to walk occasionally to break the pace. (You may need to do so in the marathon.) Start teaching yourself to drink fluids before, during and after your runs. At the end of your 9-miler, listen to your body. How did it feel? Legs tired? Out of breath? Some fatigue is normal, but you don't want to finish exhausted, otherwise you are training too hard.

Sunday: A cross-training day. If you experience some fatigue after yesterday's 9-miler, that's natural. Use today's workout to relax and loosen your muscles.

Let's see some posts this week to keep everyone up to date on how things are going! :)