Marathon 18-Week Training Program: Week 7
You have 18 weeks to get your body ready for the 26.2-mile marathon. Below is your master training program. Follow this projected running, gym, and yoga program as closely as possible to get ripped and ready for the race.
Your fitness level may be lower, on par, or better than the expectations of this protocol, so be sure to listen to your body and avoid over-use injuries. That said, no matter what level you are currently at, this program should prepare you to cross the finish line successfully. Remember, there is no better way to train your body for this event than working your stride. Consistency is the best thing for your running gate, cardiovascular capacity, and avoiding over-use injuries. As a result of this demanding running schedule it is very important to stretch, weight train, and strengthen your core regularly. Attending yoga class, and the gym each and every week is highly recommended.
As with any training endeavor, make sure you've consulted with your physician to ensure you're clear to participate in such a progressively structured protocol.
Marathon Training Weeks
- Week 1 Training
- Week 2 Training
- Week 3 Training
- Week 4 Training
- Week 5 Training
- Week 6 Training
- Week 7 Training
- Week 8 Training
- Week 9 Training
- Week 10 Training
- Week 11 Training
- Week 12 Training
- Week 13 Training
- Week 14 Training
- Week 15 Training
- Week 16 Training
- Week 17 Training
- Week 18 Training
- Week 19 Recovery
Important Notes on the Training
Be sure to read the important notes on the RealJock.com marathon training program, information on heart rate training, and the stretching overview at the bottom of this page before you begin training?ou'll be lost without them!
WEEK 7 MARATHON TRAINING PROGRAM | ||||||
Week 7, Day 1 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Stretch | Light stretching | 10 mins am and pm | N/A | N/A | ||
Week 7, Day 2 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Run | Fartlek | 30 - 60 mins | 5 miles | Varies | ||
Week 7, Day 3 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Gym Cardio | Stationary bike | 20 mins | 3.5 - 7 miles | 55 - 75% | ||
Strength Train | Focus on upper body and core training | 30 - 45 mins | N/A | N/A | ||
Week 7, Day 4 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Run | 10k pace | 42 - 84 mins | 7 miles | 60% or less | ||
Week 7, Day 5 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Yoga | Easy | 20 - 30 mins | N/A | N/A | ||
Stretch | Light stretching | 10 mins | N/A | N/A | ||
Week 7, Day 6 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Run | 5k pace | 24 to 48 minutes | 4 miles | 70% or less | ||
Week 7, Day 7 | ||||||
Activity | Type | Minutes | Goal Mileage | Avg. Heart Rate (Goal AT HR) | Avg. Heart Rate (Actual) | Distance (Actual) |
Run | 1/2 marathon pace | 54 to 108 minutes | 9 miles | 60% or less |
CALCULATING YOUR ANAEROBIC THRESHOLD HEART RATE (AT HR) | ||
This training program is structured to improve your gross running strength and stave off reaching your anaerobic threshold (AT) during your 26.2-mile run, especially during the last six miles of the run when your reserves will be deeply tested. The majority of your training will be done at a low to moderate pace, with some speed or power work included. While heart rate monitoring is not necessary to complete your marathon training, RealJock.com recommends you use a heart rate monitor with the goal to train most of the time at an intensity at or below 75 percent of your anaerobic threshold heart rate (AT HR), also known as your lactate threshold.
The AT HR is the heart rate in exercise where oxygen consumption results in lactic acid production exceeding lactic acid removal, resulting in buildup of lactic acid in the muscles. By tracking your heart rate and staying within the training goals, you will train your body to consume fuel more efficiently while riding, enabling you to more efficiently ride and increase your chances of finishing each day's ride. If you don't know your AT HR, check with your local gym or fitness professional to get an anaerobic threshold test to find your own personal heart rate numbers. This is important: The marathon is an endurance event, so you need to not only strengthen your heart, but also to train your body to burn more fat with carbohydrates so that you can go the distance. Check out these AT HR resources below for a quick education: A Simpler Calculation: Use your Max Aerobic Heart Rate If you have trouble calculating your AT HR, you can also use a simpler calculation called your Max Aerobic Heart Rate. To calculate this rate, follow the instructions at Mark Allen Online. In this case, instead of using your AT HR, you would use your Max Aerobic Heart Rate for training. The numbers should be about the same. If they're not, use whichever number is lower. |
NOTES ON THE 18-WEEK MARATHON TRAINING PROGRAM |
Make sure you read and understand the important notes on the RealJock.com marathon training thoroughly before embarking on the training program. Got questions? Post them in our Running Forums. |
Determine Your Pace To determine your base pace, run a one-mile time trial at a good, hard race pace. See below for more details on the one-mile trial. Clock your time and use that time to predict your 5k, 10k, half marathon and marathon pace. You will use these in your training. Take your time and adjust it as follows:
To do your one-mile time trial, warm up with a slow one-mile run, and then stretch to limber up. After you have stretched, run as fast as you can (without puking) for your one-mile time trial. After your time trial, keep walking for five minutes to warm down. Warm Up and Cool Down Every training run on your marathon training program should include a proper warm up and cool down. Warm up and cool down programs should be done as follows: 15-Minute Warm Up: Start with 10 minutes of walk/light jog, followed by five minutes of stretching 15-Minute Cool Down: Start with five minutes light jog/walk, following by 10 minutes of stretching Fartlek Training "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. Fartlek running consists of three different speed intervals:
How To Fartlek
We highly recommend stretching as an integral part of your warm up and cool down, as well as on your days off from running. Repeat each of these stretches two or three times:
Shelby Corkern Jacquez is a personal fitness trainer at DIAKADI Body, voted best personal training gym in San Francisco in 2006 by CitySearch. Shelby is passionate about, yoga, karate, surfing, swimming, cycling, and running. She thrives off physical activity and is particularly addicted to the art of running. Shelby needs her daily run like some people need their daily cup of coffee. Her love for endurance running has inspired her to coach many beginner and seasoned marathoners. She has coached both privately and with San Francisco's Team in Training triathlon chapter. |