Train For Your Marathon Week 8
“I’ll be happy if running and I can grow old together.” - Haruki Murakami
Week 8 of Your Marathon Training: Building Momentum and Staying Motivated
Congratulations—you’ve made it to week eight! Whether you’re a first-time runner just getting the hang of things or a seasoned marathoner fine-tuning your performance, this week is a turning point. By now, you’re stronger, more confident, and starting to believe that crossing that finish line is well within reach.
This week, we’ll keep progressing steadily, focusing on injury prevention, proper nutrition, and the right balance of work and rest. Let’s make week eight your strongest yet!
For the New Runner: Gaining Strength and Endurance
First-timers, you’ve been putting in the work, and it shows. Your stamina is improving, your runs feel smoother, and you’re building a foundation that will carry you through the marathon. This week, we’ll push just a little further while keeping things manageable and enjoyable.
Your Week 8 Plan:
• Walk-Run Sessions (3 times this week):
• Warm-Up: 5-minute brisk walk.
• Workout: Alternate 6 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 55 minutes. Stick to the 6-minute run, 2-minute walk intervals. This long session is your endurance builder.
• Cross-Training (1 day):
Pick an activity you enjoy—yoga, swimming, or a low-impact cardio class. The goal is to strengthen your body without the stress of running.
• Rest Days (2 days):• Use these days to let your body recover. You’re working hard, and rest is when the magic happens.
• Stretching Routine (Daily):
Stretching is non-negotiable. Spend at least 10–15 minutes focusing on your hamstrings, quads, calves, and hips. Add dynamic stretches like leg swings before workouts and static stretches afterward.
Nutrition Tips for Beginners:
• Fuel Your Runs: A small snack like half a banana or a handful of nuts before your run can make a big difference.
• Recovery Foods: Post-run, focus on foods that combine protein and carbs—like a turkey sandwich on whole-grain bread or a smoothie with fruit and Greek yogurt.
• Stay Hydrated: Aim to drink water throughout the day, not just during your workouts.
Gary’s Pep Talk:
You’re no longer “thinking” about becoming a runner—you are a runner. Week eight is all about proving to yourself that you belong here. Every step forward is a step closer to the finish line. Keep showing up, even on the tough days. You’ve already conquered so much—don’t stop now. You’ve got this!
For the Experienced Runner: Pushing Limits and Refining Skills
Seasoned runners, week eight is where we start dialing in both strength and speed. It’s time to push the envelope just a little further while staying smart about recovery. This week, we’ll focus on endurance, pacing, and mental resilience.
Your Week 8 Plan:
• Tempo Run (1 day):
• Warm-Up: 10 minutes of easy jogging.
• Workout: Run at a comfortably hard pace for 30–35 minutes. Your breathing should be labored, but you should still be able to talk 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 1 minute of recovery jogging. Complete 6–8 intervals.
• Cool-Down: 10 minutes of jogging.
• Long Run (1 day):
• Increase your distance to 11–13 miles. Maintain a steady, conversational pace and focus on pacing consistency. If you haven’t started practicing mid-run fueling, now’s the time—experiment with energy gels, chews, or even dried fruit.
• Strength Training (1 day):
Incorporate compound movements like squats, deadlifts, and core exercises. Stronger muscles mean more power and better injury prevention.
• Rest and Recovery (2 days):
Take one full rest day and one active recovery day (light yoga, swimming, or a brisk walk).
• Stretching and Mobility
Spend extra time on your post-run recovery routine. Use a foam roller to loosen tight areas like quads, hamstrings, and IT bands.
Nutrition Tips for Experienced Runners:
• Pre-Run Fuel: Experiment with eating 1–2 hours before your runs to find what sits well with you. A slice of toast with almond butter or oatmeal with a little honey works for many runners.
• Hydration: If your runs exceed 60 minutes, consider electrolyte drinks to replenish what you’re sweating out.
Gary’s Pep Talk:
You’ve been here before, but this time you’re chasing greatness. Every run you log, every stretch you do, every recovery meal you eat—it’s all building toward your goal. Stay focused, stay disciplined, and remember why you started. This week is just another step on the path to your best performance yet. You’ve got the tools—now go use them.
Why Week 8 Is Important for Everyone
Week eight is a pivotal point in your training. For beginners, it’s about finding your rhythm and proving that you can go the distance. For experienced runners, it’s about pushing limits and fine-tuning the details.
No matter where you are in your journey, this week is a chance to keep growing stronger, more confident, and more resilient. The marathon is still months away, but every step you take now is laying the foundation for your success.
So lace up, show up, and let’s crush week eight together! The finish line is calling, and you’re well on your way.