Train For Your Marathon Week 7

“I don’t run to add days to my life, I run to add life to my days.” - Ronald Rook

Week 7 of Your Marathon Training: A Step Forward, A Leap in Confidence

Here we are—week seven! You’ve put in some serious work over the past few weeks, and it’s paying off. Whether you’re starting from scratch or refining your marathon skills, this week is about building on your progress while maintaining balance. We’ll keep focusing on injury prevention, proper nutrition, and rest because these are the unsung heroes of marathon success.

Let’s tackle week seven with tailored advice for beginners and experienced runners.

For the New Runner: Finding Your Groove

First-time marathoners, by now you’re probably noticing some exciting changes. Maybe your endurance is better, your energy levels are up, or your runs feel a little less daunting. This week, we’ll continue to build endurance and strengthen your base, but we’re still taking it slow and steady—no need to rush.

Your Week 7 Plan:

• Walk-Run Sessions (3 times this week):

• Warm-Up: 5-minute brisk walk.

• Workout: Alternate 5 minutes of running with 2 minutes of walking for 30–35 minutes.

• Cool-Down: 5-minute walk.

• Long Walk/Run (1 day):

        Increase your total time to 50 minutes. Stick with the 5-minute run, 2-minute walk intervals. The goal here is time on your    feet and building endurance.

• Cross-Training (1 day):

        Try yoga, swimming, or cycling—something fun and low-impact. Cross-training keeps things fresh and works different muscles.

• Rest Days (2 days):

        Take these days off completely or go for a gentle walk. Your body needs time to recover and adapt.

• Stretching Routine:

        Focus on calves, hamstrings, quads, and hips. Add a few gentle dynamic stretches before your run (like leg swings) and static stretches afterward.

Nutrition Tips for Beginners:

• Start incorporating more natural carbs into your diet—think sweet potatoes, brown rice, and whole-grain bread. These will fuel your workouts and aid recovery.

• Make hydration a habit. Carry a water bottle with you and sip throughout the day.

Gary’s Pep Talk:

Look at you, already seven weeks in! You’ve stuck with this, and that’s no small feat. This week is all about finding your groove. You’re stronger than you were last week, and you’ll be even stronger next week. Focus on consistency and celebrate every small victory—because every step you take is a win. Keep going. You’re doing this!

For the Experienced Runner: Sharpening Focus and Strength

For you seasoned runners, week seven is about pushing the boundaries just a little further. The goal this week is to continue building endurance while refining speed and efficiency. Remember, it’s not about running harder—it’s about running smarter.

Your Week 7 Plan:

• Tempo Run (1 day)

• Warm-Up: 10 minutes of easy jogging.

• Workout: Run at a comfortably hard pace for 30 minutes. You should be able to talk, but only in short sentences.

• Cool-Down: 10 minutes of easy jogging.

• Interval Training (1 day)

• Warm-Up: 10 minutes of easy jogging.

• Workout: Alternate 4 minutes at 85–90% effort with 2 minutes of recovery jogging. Complete 5–7 intervals.

• Cool-Down: 10 minutes of jogging.

• Long Run (1 day)

• Push your long run to 10–12 miles this week. Maintain a steady, conversational pace and practice fueling mid-run if you haven’t already.

Strength Training (1 day):

• Focus on core and leg exercises like planks, single-leg deadlifts, and Bulgarian split squats. A strong core and legs mean better form and reduced injury ris\•

Rest and Recovery (2 days):

• Take one full rest day and one active recovery day (light yoga, walking, or a relaxed swim).

Stretching and Mobility:

• Dedicate 15–20 minutes post-run to foam rolling and stretching. Pay extra attention to your hips, quads, and hamstrings.

Nutrition Tips for Experienced Runners:

      Start experimenting with different mid-run fuels (gels, chews, or even dried fruit). Your long run is the perfect time to test what works best for your stomach.

      Make recovery meals a priority—think high-quality carbs and protein within 30 minutes of your workout.

Gary’s Pep Talk:

You’re seven weeks in, and the grind is starting to feel familiar. That’s a good thing—it means you’re building the resilience you’ll need on race day. Remember, every run has a purpose, whether it’s to build endurance, improve speed, or simply recover. Trust the plan, stay consistent, and keep your eyes on the prize. You’ve got what it takes to crush this marathon.

Why Week 7 Is Critical for Everyone

Week seven is all about consistency. For beginners, it’s about turning running into a habit and building confidence. For experienced runners, it’s about honing skills and strengthening your base.

No matter where you’re starting from, this week is a stepping stone to the marathon finish line. Stick with the plan, trust the process, and remember: every step you take gets you closer to your goal.

Let’s make week seven your best week yet—because you’re unstoppable!