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15 Weeks Training Schedule for 2008 San Francisco Marathon

2008 San Francisco Marathon Training Schedule

MAY 11 2008

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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COMMENT

Name: Consuelo

Hi, I just run 2 marathons one on 5/1/11 and the last one on 6/5/11. I'm running the San Francisco Marathon in July and I'm feeling a bit anxious mainly for the hilly course. I will start running again this week, I have 6 weeks to go and was can't make up my mind on what milage to start at since I just run a marathon a week ago. Any ideas? I would appreciate your suggestion.

Name: San

Hi Consuelo, I think you are in best of the shape as you already completed 2 marathons in last 6 weeks. You can skip first 9 weeks from this schedule and directly jump to 10th week or start from 7th week. If you plan to start from 7th week then skip 1 week in every 3 weeks. You correctly guessed about the hilly track, you need to practice accordingly else it will be an issue during the final one. Find a hilly area near by your place and practice at least 5-10 miles every week on that track. Good luck...

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