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15 Weeks Training Schedule for 2008 San Francisco Marathon

2008 San Francisco Marathon Training Schedule

For the serious marathoner set on performing at his optimum level, planning a 15 weeks training schedule for the upcoming 2008 San Francisco Marathon is a very crucial time. It is best to consult an experienced marathon trainer if you are a novice.

Also, know basic tips and training strategies you must follow or incorporate into your training program.

Distance should be on a gradual increase from week one up to the last two weeks before the actual marathon date. Do not overstrain yourself and do not commence on the program abruptly. Gradually ease yourself into the program by pacing your body for distance running.

Run a minimum of 4 times each week. Long runs should be spread during the week. Twice a week is recommendable. Start yourself on a long run – 6 miles minimum. Then add increments of 2-4 each week. Slow runs and fast runs should be alternated on days. Slow runs may be from 3 to 6 miles each time.

Train your body to run for long distances by doing actual long runs regularly each week. Make sure though to follow rest days between runs. If you think of running continuously for days in order to speed up your performance level, then you’re thinking wrongly. Rest or break periods are important. Else, you will wear your body out. Worse, you may cause great damage to your body. Observe at least two rest days in a week.

A sample of 15 weeks training schedule for 2008 San Francisco Marathon is as follows:

Week#	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
Apr-21	Rest	4	Rest	6	Rest	4	8	22
Apr-28	Rest	6	8	6	Rest	4	10	34
May-5	Rest	6	8	6	Rest	5	15	40
May-12	Rest	6	8	6	Rest	5	7	32
May-19	Rest	5	Rest	5	Rest	4	20	34
May-26	Rest	5	7	6	Rest	4	14	36
Jun-2	Rest	6	8	6	Rest	4	7	31
Jun-9	Rest	5	Rest	6	Rest	4	21	36
Jun-16	Rest	5	7	6	Rest	4	14	36
Jun-23	Rest	6	8	6	Rest	4	16	40
Jun-30	Rest	6	Rest	6	Rest	4	22-23	38-39
Jul-7	Rest	5	7	6	Rest	5	12	35
Jul-14	Rest	6	Rest	6	Rest	4	20	36
Jul-21	Rest	7	Rest	5	Rest	4	10	26
Jul-28	Rest	6	Rest	4	Rest	Rest	26.2	36.2

 

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