• CIM-Specific Training Tips
  
  GENERAL TRAINING TIPS FOR THE CALIFORNIA INTERNATIONAL MARATHON CIM TRAINING PROGRAMS
  
  Every marathon is different. If you set a goal to run one, it is best to know as much as possible about that particular marathon's details and to train accordingly. Here are some CIM-specific training tips to help you train for the California International Marathon.
  
  SURFACE-SPECIFIC TRAINING The CIM course surface is well-maintained blacktop (there are no surprise surface irregularities like cobblestones, dirt, stretches of potholes, etc.). Make at least 50% of your training on a firm surface like blacktop. If you have been running exclusively on trails or tracks, gradually increase your pavement running mileage percentage to 50%.
  
  WEATHER-SPECIFIC TRAINING The expected weather in Sacramento in early December at 7 a.m. is in the low 40's and it warms to the mid-50's by 11 a.m., with very light or no wind - perfect long distance running weather! The cool conditions require an added awareness of the need to stay hydrated: always drink fluids frequently throughout the run. Also, do some weather- and time-specific training by scheduling your training runs early in the morning. This will help you to check out what kind of clothing will be most comfortable for you according to your own system's needs.
  
  There is a possibility that Mother Nature will not provide us with her expected conditions-it could be much warmer, it could rain. Prepare for these possibilities by using the tips below:

  Rainy or windy conditions: Do not hesitate to train on days that have rainy or windy conditions. Try different clothing options to find out what are most suitable and comfortable. Work on the following techniques when training in these conditions:
  • Maintain as slim a profile as possible (no flapping clothes, tuck in your elbows).
  • Run single file with other runners and trade off the lead to share in blocking the wind.
  • Don't wear a hat that will blow off.
  • Work on having a positive attitude: the entire run might not be windy because the wind may shift, die down, or the course route will turn away from the prevailing wind.
  
  Warm conditions (70 degrees and above - very unlikely, but possible!):
  • Drink even more fluids.
  • Lower your pace and finish time expectations.
  
  ADD SOME HILL RUNNING TO YOUR TRAINING RUNS The CIM course is a "fast" course that has a net downhill elevation change. This makes it popular with both elite runners and first time marathoners. Being a fast course does not mean it is on a consistent downhill from start to finish. Running continuous downhill terrain results in a monotonous pounding of the same muscle groups which subsequently are more likely to fatigue and stiffen. That kind of course would cause the runner to use only one group of leg muscles and the course would become famous as a "quad-burner!" CIM has gently rolling hills in the first half. The second half of the course is more level, and in fact has a continuous, albeit subtle, downhill profile. The recommended plan for running CIM is to run an even pace on the rolling hills of the first half of the course, so you can take advantage of the downhill profile in the second half.
  
  Prepare your legs for the CIM course by running gentle hills on at least two of your training days each week. This training will be good not only for running the marathon, but will enhance your overall running skills and leg health. It will enable you to take advantage of the downhill portion of the course as well as build up your leg strength for the up hills. This combination will help you to maintain a steady, efficient pace rather than working too hard on the up hills and not hard enough on the down hills (an inefficient running style that will gobble up calorie reserves and cause you to be running on empty for last miles of the marathon).
  
  Make your hill running efficient with Steady Effort Hill training and strengthen your hill running with Interval Hill Training.
  
  

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  RUNCIM TRAINING PROGRAM
  
  Developed by the CIM Board of Directors
  
  All of us on the CIM Board of Directors believe that the goal of finishing a marathon is the best incentive to set up a running schedule and to stick with it. Besides that, it's relatively simple. Good shoes, comfortable clothes, and a plan are the main ingredients. Below you will find four programs to help you achieve that marathon goal. First there is A PLAN THAT STARTS ON JANUARY 1 that targets (but is not restricted to) beginning runners, and then three programs for varying levels of runners that start in mid-September: BEGINNING OR LOW MILEAGE RUNNERS planning to run their first marathon, who have either just started running or have a low weekly mileage base (0-15 miles per week) INTERMEDIATE RUNNERS (15 TO 30 MILES PER WEEK) ADVANCED RUNNERS (30 TO 50 MILES PER WEEK)
  
  If you are looking for people to train with and additional advice, contact one of the many training groups in your area. If you reside in the general Sacramento area, we have a LIST on this web site of local training groups. If you reside out of the region, contact the Road Runners Club of America (RRCA) at www.rrca.org for an extensive list of running clubs around the U.S.
  
  Also posted on this site is a list of Sacramento area fun runs and races that lead up to the marathon distance. These events will teach you what it is like to "toe the start-line" and to participate in an organized race.
  
  When to start training? Some of us started training for our first CIM a whole year before it, others started training in the late fall, but we all agree that the sooner you start to build up your weekly mileage, the more likely you will be to achieve your marathon finish. There are two main types of schedules described here: one starts on January first and the others start in early September. If you are reading this in the spring or mid-summer, start building your weekly running mileage. Unless you are already a very high mileage runner (50 and over miles per week), mid-September is about as late as you would want to start your RUNCIM program. For those of you just starting a running program, you might want to train instead for the marathon relay described below.
  
  Tip: As an incentive to train, on your regular desk calendar or in a running log-type calendar, pencil in the daily mileage described below according to the program you have selected. When you have actually finished each day's workout, mark the mileage down in ink. This simple way of keeping track of your workouts is also an incentive to stay with the program you have selected.
  
  Note: It is highly recommended, as with all fitness and health issues, that you consult with your physician before instituting any changes in your fitness program.
  
  The CIM Marathon Relay Challenge
  If you have never done any running before or if you start one of these training programs and circumstances cause you to fall short of your weekly training plan, consider training for and running the CIM Relay Challenge. Four people team up and each runs a distance of approximately 6 to 7 miles on the marathon course. You gain first-hand experience about the course and all the fun and excitement involved in running a marathon. If you are new to running, get together with three friends and start a training program that begins with a weekly mileage total of 5 miles combined running and walking. Build up to a total weekly mileage of 25 running miles by late November. Your longest run would be around 10 miles. Run the relay this year and then start a year-long training program in January to run the entire CIM in December.
  
  
  
• Four Important Rules
  
  Whenever you begin your base mileage build-up, increase your weekly mileage by no more than 10% per week. This allows your body to gradually adapt to the changes incurred by running and you will be come more fit. If you increase your running mileage to quickly, your body doesn't have time to adapt and injuries are much more likely to occur.
  
  The "hard to moderate days vs. easy days" rule should also be included in your training program. Rather than running the same distance each day, run a longer distance on one day and a much shorter distance the next (or take a day off). Higher mileage runners might do speedwork one day and easy running the next. The longer distance or speedwork day (the "hard day") stresses your system and the day off or shorter mileage day (the "easy day") allows your body to recover from the "hard day." As your body recovers it builds stronger tissues and becomes progressively more fit. Hard/moderate days refer to your longest run days or days with speed workouts, hill workouts or races. Easy days are days off or lower mileage days run at a relaxed pace. After an especially hard workout, consider (two or even more) days off of running; do some light cross training instead.
  
  Stretch! Runners tend to just want to run and as a result get tight, stiff sore muscles that are prone to injury and do not develop to their full potential. If you incorporate some light stretching after you've warmed up and additional stretching after you've finished the run, your overall fitness will benefit and you will be much less likely to develop an injury. Key stretching involves the calves, the Achilles, the quadriceps and the hamstrings.
  
  Drink lots of water! Proper hydration is a key ingredient to success with your increased activity level.
  
  Include rest days (as in "NO running")! Many people assume that serious runners run every day. Not true! Rest days are a very important component in the overall training program. They can include some form of cross training (swimming and cycling are two examples) as long as the activity is not too strenuous.
  
  
  

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• PROGRAM BEGINNING EARLY IN THE YEAR
  
  Here is the training program for all of you who have made running the CIM a New Year's Resolution. It is especially designed for those for whom running will be a new fitness activity. This program begins on January 1st and provides a month by month schedule to get you to the point of the more targeted training as outlined in the programs listed below that begin in mid-September. Many of us involved with the CIM trained for our first CIM this way. As it did for us, we hope that this training will help you increase your overall fitness, relieve day-to-day stress levels, and improve your self-confidence. After your successful finish at the CIM, we know you will enjoy the next holiday season with a sense of accomplishment and well-being!
  
  Notes:
  Walking should be brisk!
  
  Stretch lightly at the end of each workout. Taking a stretching class is highly recommended!
  
  Try to increase your overall activity level by taking stairs instead of elevators and parking farther away from your destinations to increase overall walking times.
  
  Use the "talk test" to monitor your effort level. Especially in the early weeks of training, you do not want to exert yourself to the point that you cannot hold a conversation.
  
  The exercise days per week shown should be spread out during the week rather than done consecutively.
  
  As fitness improves, vary your program with faster runs or jogs on alternating workout days to provide the "hard days, easy days" benefits as described in the "Four Important Rules" section.
  
  This program uses time rather than distances to accommodate everyone's different fitness levels. At some point in your training use a marked mileage course (like a track or a bike trail) to determine your minute per mile pace and hence the distances you are running. This will help you with the transition to the 12-week training program that begins in mid-September.
  
  

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• JANUARY
  Week 1: Every other day
  a) walk for 1/2 hour
  
  Week 2: Every other day
  a) walk 10 minutes, jog 2 minutes
  b) walk 5 minutes, jog 3 minutes
  c) walk 10 minutes
  total = 30 minutes
  
  Week 3: 4 days
  a) walk 5 minutes, jog 4 minutes
  b) repeat (a) 2 times
  c) walk 5 minutes
  total = 32 minutes.
  
  Week 4: 4 days
  a) walk 5 minutes, jog 7 minutes
  b) walk 2 minutes, jog 7 minutes
  c) walk 2 minutes, jog 7 minutes
  d) walk 5 minutes
  total = 35 minutes.
  
  FEBRUARY
  Week 1: 4 days
  a) walk 5 minutes, jog 8 minutes
  b) walk 2 minutes jog 8 minutes
  c) walk 2 minutes jog 8 minutes
  d) walk 5 minutes
  total = 38 minutes
  
  Week 2: 4 days
  a) walk 5 minutes, jog 8 minutes
  b) walk 1 minute, jog 8 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 45 minutes
  
  Week 3: Four days
  a) walk 5 minutes, jog 9 minutes
  b) walk 1 minute, jog 9 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total of 49 minutes.
  
  Week 4: 4 days
  a) walk 5 minutes, jog 10 minutes
  b) walk 1 minute, jog 10 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 53 minutes
  
  MARCH
  Week 1: 5 days
  a) walk 5 minutes, jog 11 minutes
  b) walk 1 minute jog 11 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 57 minutes
  
  Week 2: 5 days
  a) walk 5 minutes, jog 12 minutes
  b) walk 1 minute, jog 12 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 61 minutes
  
  Week 3: 5 days
  a) walk 5 minutes, jog 13 minutes
  b) walk 1 minute, jog 13 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total of 65 minutes.
  
  Week 4: 5 days
  a) walk 5 minutes, jog 14 minutes
  b) walk 1 minute, jog 14 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 69 minutes
  
  APRIL
  Week 1: 5 days
  a) walk 5 minutes, jog 15 minutes
  b) walk 1 minute jog 15 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 73 minutes
  
  Week 2: 5 days
  a) walk 5 minutes, jog 16 minutes
  b) walk 1 minute, jog 16 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 77 minutes
  
  Week 3: 5 days
  a) walk 5 minutes, jog 17 minutes
  b) walk 1 minute, jog 17 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total of 81 minutes.
  
  Week 4: 5 days
  a) walk 5 minutes, jog 18 minutes
  b) walk 1 minute, jog 18 minutes
  c) repeat (b) 2 times
  d) walk 5 minutes
  total = 85 minutes
  
  MAY - It is time to shift to work-outs without the walking breaks and to include easy, moderate and hard effort days. Although walking is described here only for a warm-ups and cool downs, feel free to incorporate walking breaks according to your needs.
  
  Week 1: 5 days
  a) 4 easy days - walk 5 minutes, jog 20 minutes, walk 5 minutes
  b) 1 hard day - walk 5 minutes, jog 30 minutes, walk 5 minutes
  
  Week 2: 5 days
  a) 4 easy days - walk 5 minutes, jog 20 minutes, walk 5 minutes
  b) 1 hard day - walk 5 minutes, jog 35 minutes, walk 5 minutes
  
  Week 3: 5 days
  a) 4 easy days - walk 5 minutes, jog 20 minutes, walk 5 minutes
  b) 1 hard day - walk 5 minutes, jog 40 minutes, walk 5 minutes
  
  Week 4: 5 days
  a) 4 easy days - walk 5 minutes, jog 20 minutes, walk 5 minutes
  b) 1 hard day - walk 5 minutes, jog 45 minutes, walk 5 minutes
  
  JUNE
  Week 1: 5 days
  a) 3 easy days - walk 5 minutes, jog 25 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 45 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 35 minutes, walk 5 minutes
  
  Week 2: 5 days
  a) 3 easy days - walk 5 minutes, jog 25 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 50 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 40 minutes, walk 5 minutes
  
  Week 3: 5 days
  a) 3 easy days - walk 5 minutes, jog 25 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 55 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 40 minutes, walk 5 minutes
  
  Week 4: 5 days
  a) 3 easy days - walk 5 minutes, jog 25 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 60 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 40 minutes, walk 5 minutes
  
  JULY
  Week 1: 5 days
  a) 3 easy days - walk 5 minutes, jog 35 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 65 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 40 minutes, walk 5 minutes
  
  Week 2: 5 days
  a) 3 easy days - walk 5 minutes, jog 35 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 70 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 45 minutes, walk 5 minutes
  
  Week 3: 5 days
  a) 3 easy days - walk 5 minutes, jog 35 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 75 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 45 minutes, walk 5 minutes
  
  Week 4: 5 days
  a) 3 easy days - walk 5 minutes, jog 35 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 80 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 50 minutes, walk 5 minutes
  
  AUGUST
  Week 1: 5 days
  a) 3 easy days - walk 5 minutes, jog 40 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 85 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 50 minutes, walk 5 minutes
  
  Week 2: 5 days
  a) 3 easy days - walk 5 minutes, jog 40 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 90 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 55 minutes, walk 5 minutes
  
  Week 3: 5 days
  a) 3 easy days - walk 5 minutes, jog 45 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 105 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 55 minutes, walk 5 minutes
  
  Week 4: 5 days
  a) 3 easy days - walk 5 minutes, jog 45 minutes, walk 5 minutes
  b) hard day - walk 5 minutes, jog 110 minutes, walk 5 minutes
  c) moderate day - walk 5 minutes, jog 60 minutes, walk 5 minutes
  
  If you follow the above program, you are ready to move into the training program listed under "Runners with a 30-50 Mile Mileage Base." You will have a 2-week gap which can be used in the program above for a break due various reasons, or you may continue the trend established here for that two weeks. Either way, you will be ready to start the final 12-week program to take you to a successful CIM finish. Good luck!
  
  

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• PROGRAM FOR RUNNERS WITH A 0-15 RUNNING MILES PER WEEK BASE BEGINNING IN THE 2ND WEEK OF SEPTEMBER. This program is for a person who has just started a running program up to a person running an average of 15 miles per week. If you are just starting to run or are averaging less than the 15 running miles per week, include walking in the daily runs so that you can finish each day's workout comfortably (or consider training for the CIM's Marathon Relay Challenge, see above). Gradually increase your weekly mileage by adding approximately 1 to 2 mile increments to 2 or 3 of your daily runs, especially your longest run. If you would like to participate in fun runs and races as part of this schedule, readjust the schedule so your long run is on a different day or is close in distance to the event you wish to run.
  
  *BTM= Before The Marathon
  
  Week 1 (12 weeks BTM)
  Monday (moderate): 3.5
  Tuesday (easy): 2.5
  Wednesday (easy): off
  Thursday (moderate): 3.5
  Friday (easy): 2.5
  Saturday (long run): 5
  Sunday: off
  Weekly total mileage: 17
  
  Week 2 (11 weeks BTM)
  Monday (moderate): 5
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (moderate): 4
  Friday (easy): 2
  Saturday (long run): 6
  Sunday: off
  Weekly total mileage = 20 miles
  
  Week 3 (10 weeks BTM)
  Monday (moderate): 6
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (moderate): 5
  Friday (easy): 2
  Saturday (long run): 7
  Sunday: off
  Weekly total mileage = 23 miles
  
  Week 4 (9 weeks BTM)
  Monday (moderate): 6
  Tuesday (easy): 4
  Wednesday (easy): off
  Thursday (moderate): 5
  Friday (easy): 3
  Saturday (long run): 8
  Sunday: off
  Weekly total mileage = 26 miles
  
  Week 5 (8 weeks BTM)
  Monday (moderate): 7
  Tuesday (easy): 4
  Wednesday (easy): off
  Thursday (moderate): 5
  Friday (easy): 3
  Saturday (long run): 10
  Sunday: off
  Weekly total mileage = 29 miles
  
  Week 6 (7 weeks BTM) Easy Week, except that the long run increases to 12 miles. You have been steadily increasing your mileage now for five weeks. This "easy week" gives you an overall break and allows for some extra recovery before you begin your final weeks of training.
  Monday (moderate): 5
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (moderate): 5
  Friday (easy): off
  Saturday (long run): 12
  Sunday: off
  Weekly total mileage = 25 miles
  
  Week 7 (6 weeks BTM)
  Monday (moderate): 7
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (moderate): 5
  Friday (easy): 3
  Saturday (long run): 14
  Sunday: off
  Weekly total mileage = 32 miles
  
  Week 8 (5 weeks BTM)
  Monday (moderate): 7
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (moderate): 6
  Friday (easy): 3
  Saturday (long run): 16... or off
  Sunday: off or LAKE NATOMA FOUR BRIDGES HALF MARATHON (13.1) with a 3-mile warm-up run
  Weekly total mileage = 35 miles
  
  Week 9 (4 weeks BTM)
  Monday (moderate): 7
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (moderate): 6
  Friday (easy): 3
  Saturday: off
  Sunday (long run) = 18 miles
  Weekly total mileage = 39 miles
  
  Week 10 (3 weeks BTM): 2 options Option 1: For runners who started with a very low mileage base or those of you who feel particularly fatigued after the 18-mile run, start reducing your mileage (begin your "Marathon Taper" which consists of a mileage reduction that allows your entire system to recover and be fully rested for the marathon).
  Monday (moderate): off
  Tuesday (easy): 6
  Wednesday (easy): off
  Thursday (easy): 6
  Friday (easy): 3
  Saturday (easy): off
  Sunday (long run): 15 miles
  Weekly total mileage = 30 miles
  
  Week 10 Option 2: If you are feeling strong, continue with the week's mileage described here.
  Monday (moderate): off
  Tuesday (moderate): 7
  Wednesday (easy): off
  Thursday (moderate): 8
  Friday (easy): 4
  Saturday (easy): 4
  Sunday (long run): 20 miles
  Weekly total mileage = 43
  
  Week 11 (2 weeks BTM) The "Marathon Taper" begins or continues.
  Monday (easy): off
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (easy): 4
  Friday (easy): 3
  Saturday (easy): off
  Sunday (long run): 10 miles
  Weekly total mileage = 20 miles
  
  Week 12 (the week BTM) Final Marathon Taper - get lots of sleep; eat healthy, nutritious food, drink lots of fluids.
  Monday (easy): off
  Tuesday (easy): 3
  Wednesday (easy): off
  Thursday (easy): 3
  Friday (easy): off
  Saturday (easy): off (stay off your feet!)
  Sunday (long run): CIM, 26.2 miles!
  
  Week 13 (post marathon) Recover, Celebrate!
  &Walking and some very easy running only! Lots of gentle stretching.
  
  

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• Program for Runners with a 15-30 Miles per Week Base This program begins the second week in September, starting with a weekly total of 25 miles per week and a long run of 10 miles, it builds up your weekly mileage to a total of 50 miles per week, and includes two long runs of around 20 miles. If you are starting with a weekly mileage base of 15 miles per week, readjust the schedule so you achieve a total of 40 miles per week at the end of week 9 or 10. This program also introduces some light speedwork (S), hillwork (H)and tempo runs (T). If you plan to participate in fun runs and races as part of this schedule, readjust the schedule so that your long run is on a different day. A race would be considered a "tempo run" so be sure to follow it with an easy day.
  
  Week 1 (13 weeks BTM)
  Monday (moderate): 3
  Tuesday (easy): 4
  Wednesday (easy): off
  Thursday (moderate): 6
  Friday (easy): 3
  Saturday (long run): off
  Sunday (long run): 10 or the Buffalo Stampede 10-Miler
  Weekly total mileage = 26 miles
  
  Week 2 (12 weeks BTM)
  Monday (easy): 4
  Tuesday (hard): 5 (S)
  Wednesday (easy): off
  Thursday (moderate): 6
  Friday (easy): 3
  Saturday: 4
  Sunday: 8
  Weekly total mileage = 30 miles
  
  Week 3 (11 weeks BTM)
  Monday (easy): 5
  Tuesday (hard): 5 (H)
  Wednesday (easy): off
  Thursday (moderate): 7
  Friday (easy): 4
  Saturday (long run): 12
  Sunday: off
  Weekly total mileage = 33 miles
  
  Week 4 (10 weeks BTM)
  Monday (easy): 6
  Tuesday (hard): 5 (T)
  Wednesday (easy): off
  Thursday (moderate): 8
  Friday (easy): 3
  Saturday (long run): 14
  Sunday: off
  Weekly total mileage = 36 miles
  
  Week 5 (9 weeks BTM)
  Monday (easy): 6
  Tuesday (hard): 6 (S)
  Wednesday (easy): off
  Thursday (moderate): 8
  Friday (easy): 4
  Saturday (long run): 16
  Sunday: off
  Weekly total mileage = 40 miles
  
  Week 6 (8 weeks BTM) Easy Week. You have been steadily increasing your mileage now for five weeks and adding speed work, hill work and tempo runs to your program. This "easy week" gives you an overall break and allows for some extra recovery before you begin your final weeks of training.
  Monday (easy): 6
  Tuesday (easy): 5
  Wednesday (easy): off
  Thursday (moderate): 5
  Friday (easy): off
  Saturday (easy): 7
  Sunday: 10
  Weekly total mileage = 33 miles
  
  Week 7 (7 weeks BTM)
  Monday: off
  Tuesday (hard): 6 (H)
  Wednesday (easy): 7
  Thursday (moderate): 9
  Friday (easy): 4
  Saturday (long run): 18
  Sunday: off
  Weekly total mileage = 44 miles
  
  Week 8 (6 weeks BTM)
  Monday (moderate): 8
  Tuesday (hard): 6 (T)
  Wednesday (easy): off
  Thursday (moderate): 10
  Friday (easy): 4
  Saturday: 7 (note: in marathon training, running the day before a race teaches you to run on slightly tired legs; something you need to master for the last 6 miles of your marathon)
  Sunday (hard): LAKE NATOMA FOUR BRIDGES HALF MARATHON (13.1)
  Weekly total mileage = 48.1 miles
  
  Week 9 (5 weeks BTM)
  Monday: off
  Tuesday (moderate): 9
  Wednesday (easy): 6
  Thursday (moderate): 10
  Friday (easy): 5
  Saturday: off
  Sunday (long run) = 20 miles
  Weekly total mileage = 50 miles
  
  

*Week 10 (4 weeks BTM): 2 options
Option 1: For runners who started with a lower mileage base or those of you who feel particularly fatigued after the 18.6 mile run, start reducing your mileage (begin your "Marathon Taper" which consists of mileage reduction that allows your entire system to recover and be fully rested for the marathon).

Monday (easy): off
Tuesday (moderate): 6
Wednesday (easy): 4
Thursday (moderate): 8
Friday (easy): 5
Saturday (easy): off
Sunday (long run): 15 miles
Weekly total mileage = 38 miles

Option 2: If you are feeling strong, continue with the week's mileage described here.
Monday (moderate): off
Tuesday (moderate): 8
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 6
Saturday (easy): 5
Sunday (long run): 20+ miles or the Clarksburg 30K; go out EASY for 9 miles and run Marathon pace back.
Weekly total mileage = 50

*Week 11 (3 weeks BTM) The "Marathon Taper" begins or continues.
Monday (easy): off
Tuesday (easy): 5 (run 2 miles at marathon pace)
Wednesday (easy): 3
Thursday (easy): 7
Friday (easy): 5
Saturday (easy): off
Sunday (long run): 10 miles
Weekly total mileage = 30 miles

*Week 12 (2 weeks BTM) The "Marathon Taper" begins or continues.
Monday (easy): off
Tuesday (easy): 5 (run 2 miles at marathon pace)
Wednesday (easy): off
Thursday (easy): 5
Friday (easy): 5
Saturday (easy): off
Sunday (long run): 10 miles
Weekly total mileage = 25 miles

*Week 13 (the week BTM) Final Marathon Taper - get lots of sleep; eat healthy, nutritious food, drink lots of fluids.
Monday (easy): 3
Tuesday (easy): 3
Wednesday (easy): off
Thursday (easy): 5
Friday (easy): off
Saturday (easy): off (stay off your feet!)
Sunday (long run): CIM, 26.2 miles!

*Week 14 (the week following the marathon) Recover, Celebrate!
Walking and some very easy running only!
Lots of gentle stretching.

* Program for Runners with a 30-50 Miles per Week Base This program begins the second week in September and builds up your weekly mileage to a total of 70 miles per week, starting with a weekly total of 40 miles per week and a long run of 15 miles. It includes three long runs of 20 miles, speedwork (S), hill work (H) and tempo runs (T), and several days of "double work-outs (a morning run and an evening run). Along with the concept of "hard days, easy days" discussed in the beginning of this article, it includes "build-up weeks/easy weeks" on a 2 to 1 ratio. There are two weeks of mileage build-up followed by one week of decreased mileage to allow your system to adjust to the stresses of the previous two higher mileage weeks. Incorporate races as tempo runs (sometimes including them within your long run day by running miles before and after), and always follow them with an easy day. If you are starting with a weekly mileage total of 30 miles, adjust the schedule to build up to 60 miles per week and include two 20-mile runs.

*BTM=Before The Marathon

*Week 1 (13 weeks BTM)
Monday (easy): 6
Tuesday (hard): 6 (S)
Wednesday (easy): off
Thursday (moderate): 10
Friday (easy): 6
Saturday (easy): 7
Sunday: Buffao Stampede 10-Miler
Weekly total mileage = 45 miles

*Week 2 (12 weeks BTM)
Monday (easy): 7
Tuesday (hard): 5, a.m. & 6, p.m. (H)
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 4
Saturday (long run): 17
Sunday: off
Weekly total mileage = 50 miles

*Week 3 (11 weeks BTM)
Monday (easy): 5
Tuesday (hard): 4, a.m., 6 (T)
Wednesday (easy): off
Thursday (moderate): 7
Friday (easy): 5
Saturday: off
Sunday: Sacramento 1/2 Marathon (13.1 miles)
Weekly total mileage = 40 miles

*Week 4 (10 weeks BTM)
Monday (easy): 6
Tuesday (hard): 5, a.m. & 7 p.m. (S)
Wednesday (easy): off
Thursday (moderate): 12
Friday (easy): 5
Saturday (long run): 20
Sunday: off
Weekly total mileage = 55 miles

*Week 5 (9 weeks BTM)
Monday (easy): 6
Tuesday (hard): 7, a.m. & 6 p.m. (H)
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 4
Saturday (long run): 16
Sunday: 10
Weekly total mileage = 60 miles

*Week 6 (8 weeks BTM)
Monday (easy): 5
Tuesday (hard): 5, a.m. & 7 p.m. (T)
Wednesday (easy): off
Thursday (moderate): 8
Friday (easy): 5
Saturday (long run): off
Sunday: 20
Weekly total mileage = 50 miles

*Week 7 (7 weeks BTM)
Monday (easy): 6
Tuesday (hard): 7, a.m. & 7, p.m. (S)
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 5
Saturday (long run): 17
Sunday: 12
Weekly total mileage = 65 miles

*Week 8 (6 weeks BTM)
Monday (moderate): 9
Tuesday (hard): 8 in a.m.; 7 in p.m. (H)
Wednesday (easy): 7
Thursday (moderate): 12
Friday (easy): 8
Saturday: off
Sunday (long run/tempo) = 20 (Lake Natoma Four Bridges Half Marathon + 7)
Weekly total mileage = 70 miles

*Week 9 (5 weeks BTM)
Monday: off
Tuesday (hard): 5 in a.m.; 6 in p.m. (T)
Wednesday (moderate): 7
Thursday (moderate): 8
Friday (easy): 8
Saturday: 10
Sunday (long run) = 16 miles
Weekly total mileage = 60+ miles

*Week 10 (4 weeks BTM) Beginning of mileage decrease, emphasis on sharpening.
Monday: off
Tuesday (hard): 5 in a.m.; 6 in p.m. (T)
Wednesday (moderate): 6
Thursday (moderate): 10
Friday (easy): 8
Saturday: off
Sunday (long run) = 20+ miles or the Clarksburg 30K (18.6 miles); go out EASY for 9 miles and run your marathon goal pace back.
Weekly total mileage = 55+ miles

*Week 11 - (3 weeks BTM) "Marathon Taper" begins.
Monday (easy): 7
Tuesday (hard): 6 in a.m. & 7 in p.m. (S)
Wednesday (easy): off
Thursday (moderate): 11
Friday (easy): 4
Saturday (long run): 15
Sunday: off
Weekly total mileage = 50 miles

*Week 12 (2 weeks BTM) Marathon Taper continues.
Monday (easy): 5
Tuesday (moderate): 8 (run 4 miles at marathon pace)
Wednesday (easy): off
Thursday (easy): 5
Friday (easy): 5
Saturday (easy): off
Sunday (long run): 10 miles
Weekly total mileage = 32 miles

*Week 13 (the week BTM) Final Marathon Taper - get lots of sleep; eat healthy, nutritious food, drink lots of fluids.
Monday (easy): 6
Tuesday (moderate): 5 (run 2 miles at marathon pace)
Wednesday (easy): off
Thursday (easy): 5
Friday (easy): 3 or none
Saturday (easy): off (stay off your feet!)
Sunday (long run): CIM, 26.2 miles!

*Week 13 (the week following the marathon) Recover, Celebrate!
Walking and some very easy running only!
Lots of gentle stretching.

** ------------------------------------------------------------------------

* HILL TRAINING (H)

*Steady Effort Hill Training ¥ As you start up the hill, shorten your stride a bit, push off with your toes, keep an upright posture and maintain a steady, even effort-no huffing and puffing! Test your effort level by using the talk test: be sure you can carry on a conversation. If the hill you are on is too steep to run this way, walk briskly. ¥ As you start to crest the hill, lengthen your stride just a bit (or start to run again). ¥ As you start down the hill, increase your pace without expending any extra effort. Be careful not to "pound" the surface, but break each footfall by landing heel first.

*Interval Hill Training As you become more acclimated to the hill running described above, you can strengthen your hill running by doing hill interval work. This workout is just the opposite of the steady effort described above, but when done once a week can add to your overall hill running strength as well as your aerobic fitness. Below is just one version of a hill interval. The incline and/or the length can be varied according to the runner's skills. ¥ Select a hill with a gentle incline. ¥ Run up the hill fast enough to get winded as you reach the top. ¥ Turn around and run back down the hill, picking up the pace even more. ¥ At the base of the hill, take a few minutes to recover completely, and then repeat the process. ¥ Start with just one hill interval on one day a week, and add one each week until you have built up to six. ¥ Never do this on your long training runs and never in the marathon itself, when you want to maintain an even effort for the entire course.

**SPEED WORK(S)

Intervals (I) and Tempo Runs (T) "Speed builds speed" is a favorite saying of experienced runners. If you have achieved a mileage base of around 30-miles per week, you are ready to include some speed work into your program. This is by no means a required training tool, butif you have a desire to run faster, run stronger and add some variety to your daily running schedule, speed work is a great way to do all three. Always remember that speed work adds stress to your system. You must build up the volume of speed work very slowly and never do speed work without a sense of control. Here are some fundamental guidelines: ¥ Always do a thorough warm-up (easy running for at least one mile) with stretching before the workout and include a thorough cool down (easy running for at least one mile) with stretching after the workout. ¥ Approach each work out with a plan and stick to it. ¥ Back off or skip the speed work if you are feeling fatigued.

* Intervals (I) The most basic form of speed work is to simply pick up your normal running pace until you can no longer talk while you run, hold this pace for the a specific distance or amount of time, then run very slowly or walk to recover, then repeat the process. The number of times you do this, the intensity of your effort, and the distances at which you do this are based on your overall fitness and the race you are training for. Marathon training speed work usually involves longer intervals (1/4 to 2 miles), whereas shorter distance events (1-mile, 5K, 10K) involves intervals of 200 meters to 1/2 mile. If you perform the intervals at a high intensity (more of an "all-out" effort) allow a more complete recovery in between each one and reduce the number of intervals.

*If you have a mileage base of 30 miles per week, you should be able to start with 2 or 3 one quarter-mile intervals. Gradually increase this distance by adding 1/4-mile increments until you are doing 2 or 3 one-mile intervals in a 3-month period.

*If your mileage base is higher, increase the distance and the number of intervals accordingly. For example, a runner with a weekly mileage base around 40 miles could start with 4-1/4 mile intervals and work up to two 2- mile intervals within a 3-month period. Or a 50-mile per week person could start with 6-1/4 mile intervals and work up to three 2- mile intervals within a 3-month period.

* Tempo Runs (T) A tempo run is a form of speed work in which you run a continuous distance at a faster pace than your normal, easy running pace. Tempo runs are highly recommended for marathon training, because they train your system to utilize oxygen more efficiently since you are breathing harder throughout the workout without becoming "anaerobic" (a state of oxygen deprivation that results from shorter, more intense intervals). The pace you set for your tempo run is related to your easy running speed and the distances are related to your weekly mileage base. Typical tempo runs for lower weekly mileage base runners start around 3 miles and build up to 7 or 8 miles. For higher weekly base mileage runners, start at 5 miles and build up to 10 or 12.