Training Plan - Week 12

Monday: rest
Tuesday: 4 mile run
Wednseday: 8 mile run
Thursday: 5 mile run
Friday: rest
Saturday: 16 mile run
Sunday: cross-train (~60 min.)


Monday: Rest

Tuesday: Four miles at your normal pace followed by strength training--and don't forget to stretch. "There is little doubt that some form of resistance training is beneficial to all runners," says exercise physiologist and Olympic champion Peter Snell, Ph.D. "Weight training is not likely to produce further increases in maximum oxygen uptake in runners, but may improve muscle endurance." Nevertheless, with the mileage now up there in the stratosphere, consider cutting back somewhat on your strength training. Less weight, fewer repetitions will allow you to conserve energy and also reduce the risk of an overuse injury.

Wednesday: The midweek mini long run remains at 8 miles, same as last week. Whether you run this in the morning before work, or after, be sure to budget enough time so you don't have to cut the workout short. Make this a "listen-to-your-body" workout. Run as you feel. If you feel like running a little faster (no particular pace), do it. If you feel like really taking it easy (even including some walking breaks or stops for water), do that. Training schedules should not be inflexible.

Thursday: Five miles at your normal pace. This is an increase of a mile from last week. To avoid getting in a rut, select a different 5-mile course rather than simply adding a mile to the 4-mile course you have been using for several weeks. Success in running is often as much mental as physical.

Friday: Savor this day of rest. Tomorrow you MUST get the full 16 miles in. Are you suffering any aches and pains? This is not an easy training program. No marathon training program is, because of the necessity to log lots of miles to get runners ready to finish 26 miles 385 yards. If you have any nagging injuries, now is the time to schedule an appointment. Prevention is sometimes the best therapy.

Saturday: Run 16 miles. The last few weekends your runs have been cut short, so this is extremely important that you make the full 16 miles today. You are approaching the peak of your training program and only have two runs to come that will be longer than this, so get it done!

Sunday: An hour's cross-training. I know today is Easter, but almost as important as yesterday's long run is getting up and moving around for a solid hour today. AFter all the guests have left, get out the door and go for a walk, or hit the pool (open from 4-6ish)

Tip of the Week: There is no such thing as "bad food," only bad choices. There's even a place for burgers, fries and shakes in your diet. You just need to balance everything you eat. If you eat a well-balanced diet, that includes ample fresh fruits and vegetables and whole grains, you can avoid expensive supplements. Tape these words to your refrigerator: "Eat a wide variety of lightly processed foods."