Run-Walk Marathon Training Plan Week 20

Week at-a-Glance

Daily Breakdown

Warm up walking 5 minutes at a brisk pace. Alternate running for 5 minutes with brisk walking for 1 minute 7 times for a total of 42 minutes. Finish with walking 5 minutes to cool down.

Avoid making drastic changes this week. This includes your diet, lifestyle, training, and even apparel . Keep foods familiar and don't go overboard with hydrating. This is not a good time to try that new spicy cuisine or begin adding more veggies in your diet.

• Find 42 minute Routes
• Add this workout to your diary

Rest from activity today and enjoy the day!

Training is 90% physical and 10% mental.� Race day is the exact opposite.� Your body is trained, rested and ready to go.� Your mind is in charge on race day.�

Keep your mind actively engaged in the race and think your way through the course.� Review the course map and break it up into smaller, more digestible pieces.� It's easier to stay focused and engaged for shorter periods of time than for several hours.� Understand Marat honing is like life and you're going to go through peaks and valleys.� Bring power words and positive mantra to carry you through the valleys.� Words like "strong and steady" are useful in keeping your mind focused and out of the bite me zone (pit of negativity).�

Warm up walking 5 minutes at a brisk pace. Alternate running for 5 minutes with brisk walking for 1 minute 6 times for a total of 36 minutes. Finish with walking 5 minutes to cool down.

Make your way through the packet pick up or Expo efficiently and within an hour. Standing on your feet for hours will fatigue them for race day!

• Find 36 minute Routes
• Add this workout to your diary

Rest from activity today and enjoy the day!

Warm up walking 5 minutes at a brisk pace. Alternate running for 4 minutes with brisk walking for 1 minutes 3 times for a total of 15 minutes. Finish with walking 5 minutes to cool down.

Race morning follow everything you've practiced all training season. From your pre-race meal to coffee, to all your rituals. Keep it the same and go with what you know. If you ate before your long runs and walks then do so on race morning. If not, then don't try it now!

Get up plenty early and give yourself 2 hours to digest your practiced pre-race meal.

• Find 15 minute Routes
• Add this workout to your diary

Rest from activity today and enjoy the day!

Speed the rate of recovery by doing the following post race.

Continue walking for 5-10 minutes after you cross the finish line.

Eat a high carbohydrate protein meal or recovery drink within 30 minutes of finishing.

Soak in an bath for 5 minutes to decrease the inflammation.

Run-walk 5/1 for the duration of the race!

Congratulations! Relish in your accomplishment and where your medal all week long! You earned it! Over the next few weeks it is important to allow your body to fully recover from the race.

Take it easy in the next two weeks. A common rule of thumb is to allow one day for each mile in the race, that is, don't run or walk hard or long. Listen to your body, if it yells, take a few more days!

Gradually add running and walking back into your regimen. Follow a reverse taper to rebuild your base. Cross-train at an easy pace to circulate blood and allow a speedier recovery.

• Find 26.2 mile Routes
• Add this workout to your diary

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