Into the last 8 weeks of training!

Fingers crossed you are all seeing the benefits of the plan and are feeling a bit zippier in your running?

You should be well dialled into your marathon goal pace at this stage and ready for it.

Any tightness or niggles that are developing at this stage should be dealt with immediately with a combination of foam rolling, a trip to a physio and having your footwear checked. You have been clocking up the miles and increasing the fatigue levels on the body so stress and tension will be there and need to be dealt with.

We’re leaving this as a short block so the last 4 weeks can be tackled as one.

Nutrition and race day clothing should all be sorted out in this block. Do not leave these important things to the last minute. Everything should be tried and tested at this stage so you have a clear head about what you are doing.

IMPROVERS  M  T  W  Th  F  S  S
 Week 8 Rest 10  10 10 Rest  10 28
 Week 7 Rest 12 12 10 Rest 6 28 (16 at MPace)
 Week 6 Rest 6  12 10  Rest 10 or 1/2 Mara race 20 or 6 easy
 Week 5 Rest 12  16 10  Rest 8 Tempo 32

Notes:

All distance are in kilometers (km / k) at no point do we use miles or mph to designate speed, distance or pace!

All runs must start with 10mins / 2k of easy running to warm up and loosen out. Think about your form, relaxing the shoulders etc before getting into the main body of the run.

‘Rest’ is ‘rest from running’ NOT sit on the sofa and eat crisps and ice-cream. Go for a swim, a nice walk, easy cycle. You should also consider flexibility exercises like pilates or yoga on these ‘Rest’ days.

The either or senario centres around a 1/2 marathon race usually you will find one around week 7 or 8 that will be on locally. Use this to test yourself. At the least you should be running Mpace for the half or slightly faster.

A good result which shows training is working would be a PB so keep us posted!

Any questions please feel free to fire them at us.

Happy running!! 🙂

Edel & Sean

 

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