Advanced Run Marathon Training Plan Week 14
Daily BreakdownMonday - Run
70 mins @ 65-70% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 70 minutes. Finish with walking 5 minutes to cool down.
Reviewing the course ahead of time not only helps ease the nervousness, but it can also help mentally visualize and rehearse for race day. Download a copy of the race course and start thinking your way through!
Tuesday - Run+Speed
58 mins @ 75-85% heart rate max
Warm-up walking 5 minutes at a brisk pace. Run 15 minutes at an easy pace. Repeat 5 times:Run 5 minutes comfortably hard tempo pace at 80-85% heart rate or 8-8.5 on i-Rate Scale followed by 2 minutes easy paced running to recover. Cool down with 10 minutes easy paced running and 5 minutes walking.
Wednesday - Cross-Training
50 mins @ 60-70% heart rate max
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40-50 minutes.
Getting tired of training by yourself on the long training sessions? Are you answering all your own questions - out loud? It may be time to train with a buddy or with a group of people. The time flies by quickly and it is a great way to get in a little social time too!
Thursday - Run
60 mins @ 65-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 60 minutes and include 1 short, 30-60 second pick-up every 10 minutes within the run. Pick up your pace to a fast, challenging pace where you can hear your breathing and it feels just outside your comfort zone. Finish with walking 5 minutes to cool down.
Friday - Rest Day
Rest from activity today and enjoy the day! Taper Madness usually hits us as we begin to decline the training mileage 2-3 weeks before the race. It is a condition induced by less training, increased race nerves and more time on our hands. It may come to you in a nightmare about the race. You may question your sanity and if you've trained well enough.
You may experience taper madness in the Expo and find yourself buying a funky pair of tights you just have to have! When taper madness strikes, take a deep breath, stay calm, and have faith in your preparation.
You are well trained and adding anything to the schedule will only take away from your performance on race day! The more rested you are, the stronger your race performance will be. As counter-intuitive as this may sound, it really works!
So, take the time to rest, eat well and spend a little more time with the folks in your life you've ignored due to training. Consider this the official "chill" time of your training.
Saturday - Run-Endurance
12 miles @ 70-75% heart rate max
Warm up walking 5 minutes at a brisk pace. Run 12 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
Racing is 10% physical and 90% mental. Think your way through training and in the race. Break the distance into smaller, more digestible pieces.
It is much easier to mentally wrap yourself around running or walking several shorter distances than it is to think about digesting the entire distance from the start. Break it up by location on the map, or by distance, either way it will give you a mental edge and will propel your mental game.
Sunday - Rest Day
Rest from activity today and enjoy the day!
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