Nice easy six mile run today in the mid-day sunshine and unseasonably warm 79°F temperature. I really hope it won’t be as warm for Shamrock, but weather is definitely one of the factors not in my control and therefore I’ll take whatever comes my way on the big day. Today I averaged just under eight mile pace and it was just the easy run I was looking for. Actually, I was pleasantly surprised how good my legs felt coming off a 69 mile week.
For the two week taper I’ve decided to follow the last two weeks of the McMillan custom training plan that I used in my build up to last year’s Richmond Marathon.
So I have something online to refer to, here’s a breakdown of the next two weeks:
Monday 9th: 40 to 50 minute easy run – build endurance.
You now enter the special Peaking Phase to rest the body/mind but keep the engine revved for racing! Reduce your life stress and focus on good sleep, proper nutrition and hydration.
Tuesday 10th: 15 to 30 minute warm up + fartlek workout [8 to 10 x 1 minute at slightly faster than 5k effort with 1 minute recovery jog] + 15 to 30 minute cool down – build speed and aerobic capacity (VO2max).
NOTE: Tuesday workouts after a fast finish long run are optional. If tired, just run easy.
Wednesday 11th: 60 minute easy run – build endurance.
Thursday 12th: 15 to 30 minute warm up + tempo interval workout [3 x 2000m with 2 minutes 30 seconds recovery jog followed by 3 times 200m with 200m recovery jog] + 15 to 30 minute cool down – build stamina – lactate threshold.
Friday 13th: 40 to 50 minute easy run – build endurance.
Saturday 14th: 40 to 60 minute easy run – build endurance. Actually, I’ll probably race a 5k on Saturday morning instead.
Sunday 15th Fast finish long run: 12 miles total with the last 6 miles at marathon goal pace – build endurance, leg resistance to fatigue, practice race pace, try equipment and nutritional routine.
This is a dress rehearsal for the marathon. Start the run at your normal long run pace (:30 to 1:00 per mile slower than goal marathon pace) and focus on running fast the last few miles. Also, match the course for this run as closely as possible with the course profile of your marathon.
Monday 16th: 40 to 50 minute easy run – build endurance.
Tuesday 17th: OPTIONAL: 15 to 30 minute warm up + stride workout [8 to 10 x 25 seconds with 1 minute recovery jog] + 15 to 30 minute cool down – build leg turnover and lactic acid tolerance.
Wednesday 18th: 15 to 30 minute warm up + cruise interval workout [4 to 5 x 1000m with 200m recovery jog] + 15 to 30 minute cool down – build stamina – lactate threshold speed.
Thursday 19th: 30 minute easy run – build endurance.
Friday 20th: OFF or 20 minute easy run – recovery day or build endurance.
Saturday 21st: OFF or 20 minute easy run – recovery day or build endurance.
Sunday 22nd Shamrock Marathon!
The structured taper will definitely help me stay focused and hopefully set me up for a new PR. Sub 2:51 or bust….
That is amazing that you and I basically started our runs 60 seconds apart! Glad you had a great “training” run as there are very, very few people who could even dream of running those splits. I kind of chuckled to myself as I read how you pushed to try and get that 7 minute average as that is totally something I would do. It is not enough to just do a 20 miler, lets do it just a little better.
I am really hoping you get some decent weather at the Shamrock. I think you were a little snake bitten last year and maybe the Weather Gods owe you one?
Best of luck and thanks for all the help.
Bill