Training Plan - Week 14

Monday: rest
Tuesday: 5 mile run
Wednseday: 9 mile run
Thursday: 5 mile run
Friday: rest
Saturday: 14 mile run
Sunday: cross-train (~60 min.)

Monday: No running today. This is another stepback week, giving you a break between Weeks 13 and 15 with their long runs of 18 and 20 miles. In order to train hard, you need to be well rested. While resting, congratulate yourself on the amount of training you have done so far. You are almost at the end of the tunnel. It is getting brighter ahead. You have one more hard week ahead of you (Week 15), then it is time to taper and get ready to race.

Tuesday: Despite this being a stepback week, today's mileage is one mile further than last Tuesday. Take five, but at an easy pace. You may still be feeling some residual fatigue as a result of the 18-miler you did over the weekend. For that reason, this might be a good day on which to schedule a massage.

Wednesday: Nine miles today. Depending on how you feel, you might want to pick up the pace slightly for a few of the middle miles. Try stretching out a bit between Miles 5 and 7, then come in at a gentler pace. Remember that stretching remains important for marathoners, who risk losing flexibility because of their high-mileage training. This is particularly important now that you are approaching 20 miles for your longest run with accompanying high mileage for the full week. The best time to stretch is not before you run. Pre-workout muscles may be tight; the risk of injury is increased. Instead, stretch during--or after--your run, when muscles are warmest. Admittedly, with a 9-miler taking so much time out of your work week, you may feel that you don't have time to stretch. But think of it this way: You don't have time not to stretch.

Thursday: Five miles today, the same as Tuesday's workout. Remember what I told you two weeks ago about selecting different courses for workouts run over the same distances. Since it will take you less time to run 5 miles than the 9-miler yesterday, maybe you can afford to go to a particularly scenic location for today's run.

Friday: Total rest. The long run mileage is up. The weekly mileage is up. What is the best thing you can do to insure that you training properly and get maximum advantage out of all the training you're doing? It's a variation of the old Real Estate Agent response about what is important in selling a house: "Location! Location! Location!" For runners interested in getting maximum advantage out of their long runs--or any other hard training--it's: "Rest! Rest! Rest!"

Saturday: Run 14 miles. Did you believe when you started this program there would come a day when we would tell you to go that distance, and you'd think, "Oh, an easy day." It all depends on your point of view. You're now looking down on 14, rather than up at it. Next Saturday's run will not be easy. That's a promise.

Sunday: An hour of cross-training today. Don't overlook this important part of your training. Since yesterday's workout was so "easy," you might consider doing some jogging today. If so, keep the pace at a very, very low stress level--and walk more than usual. Next week is a big one, because you will climax the week--and your training--by running 20 miles, the longest distance in this marathon training program.

Keep me in the loop about how you're doing.