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Intermediate Marathon Training Plan

Week

Start Date

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total

1

11/23/09

rest

5

5

rest

5 M

8

3

26

2

11/30/09

rest

5

5

rest

5

9

3

27

3

12/7/09

rest

5

5

rest

5 M

6

3

24

4

12/14/09

rest

6

6

rest

5 M

11

3

31

Holiday

12/21/09

rest

6

6

5

rest

12 or rest

3 E or race

27

5

12/28/09

rest

6

5

rest

6

9

3

29

6

1/4/10

rest

7

7

rest

7 M

14

4

39

7

1/11/10

rest

7

7

rest

7 M

15

4

40

8

1/18/10

rest

7

5

rest

4

11

4 E or race

31

9

1/25/10

rest

8

8

rest

4 M

17

4

41

10a

2/1/10

rest

8 M

8

rest

5

rest

Kaiser Half Marathon

34.1

10b

2/8/10

rest

rest

5

rest

5

12

5

27

11

2/15/10

rest

5

8

rest

5

20

5

43

12

2/22/10

rest

8 M

5

rest

5

12

5

35

13

3/1/10

rest

5

8

rest

5

20

5

43

14

3/8/10

rest

4

6

rest

5

12

5

32

15

3/15/10

rest

3

5

rest

4

8

4

24

16

3/22/10

rest

3

rest

4

rest

2

race

35.2

Runs are at Easy pace except where indicated. Shorter runs can be run at a faster pace but a slow warmup
for the first mile is recommended. See "Paces" below.

The Grey boxes are Sundays on which LMJS hosts races at Lake Merritt. In addition the Kaiser Half Marathon/5K
is held in San Francisco on 2/7/10. We strongly recommend running the Kaiser Half. It is invaluable practice
or running a big race and it helps us to keep track of your training progress. If you run any other races during the program
(Dec 26 is a good one) take 2 easy days beforehand and 2-3 afterwards.
Don't fret about these 'holes' in the training - the races themselves will be quite intense workouts!

Paces:

Marathon Pace (MP) is the one that the others are related to. It is the pace you expect to maintain in the marathon.
It is usually calculated from a recent race result. If you are getting faster during training, then MP can be
adjusted accordingly.

Easy (E) is a sustainable conversational pace, around 90 to 120 seconds per mile
slower than marathon pace.

Moderate (M) is faster than E, but slower than MP. That's quite a bit of latitude, so
it depends how you feel on a particular day. 30 to 45 seconds slower than MP would be typical.

Long Run (LR) pace is a little slower than Easy. The endurance training effects of a long run still occur
if you run slowly and spare your legs unnecessary stress. If you are very stiff and sore at the end of a
long run, you probably went too fast.

Recovery pace (Rec) is slower still. This one is for the 7-day runners. If you run on "rest" days do it at a
relaxed jog, and keep it short. 5 miles is plenty. You'll work the kinks out and feel loose and warmed up
at the end.

Optional extras for your short runs:

"Strides" Gradually accelerate over about 80 yards, hold it for another 20, then slow down again.
Go fast, but not all out, the idea is to practice good running form and economy. Do 4-6
of these during a shorter run once a week. Do them in the second half of the run, when you are well
warmed up. Recover fully between strides; 2-3 minutes should do it.

"Progressions". There are many variations, but try running the last quarter of a run at a
faster pace. Moderate is fine. If your end up at marathon pace or faster, do some slow
cooldown running or walking before you stop. Going fast when you are a little tired will help prepare
you for those final 6 miles.

"Hill Sprints". This exercise will strengthen your running muscles, including the "core",
and make injury less likely. Once a week, When you are well warmed up, find a hill,
the steeper the better, and sprint up it hard for 10 seconds. Walk slowly back down to
recover, and then do it again. Do 4 the first time, then work your way up, but do no more
than 10 in a session.