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 This is the week:
You get ready to race
Now race day is almost in sight, blitz away nerves by deciding what you want to achieve on race day. Once you set yourself a realistic target, success in your marathon mission comes closer to reality.
If you have skipped sessions, struggled with injury or found achieving your target paces, you might need to revise your goal. Equally, if you have found your marathon feet and have taken the long runs in your stride, then you might opt for a less cautious target.
Our race time predictor is a great way of checking your progress. Input a recent race time and you’ll get an estimate of your potential over 26.2 miles.
If you’re not sure what strategy to take, it’s a good idea to start slow and speed up towards the end of the race if you’re feeling strong. Whilst it’s good to have targets, remember that anything can happen on race day. Set yourself a range of goals and anticipate different outcomes, so you can still enjoy the experience even if you don’t hit your original target.
If you’re taking part in the Virgin London Marathon next week, you can even join one of our free pacing groups. RW Pace Team runners will be at the red and blue starts, ready to lead you round in anywhere from sub-3:00 to a run-walk pace (approximately 5:15).
• Race Time Predictor • Pacing Tools • Two Weeks To Go • Pacing Groups at London |
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MON |
TUES |
WED |
THU |
FRI |
SAT |
SUN |
| Sub-3:00 |
5M easy |
6M - 1M jog and strides, then 12 x 400m (90 secs) fast, with 200m (2-min) jog recoveries, then 1M jog. |
6M slow |
5M - 1M jog, 3M brisk, then 1M jog |
Rest or 4M easy |
5M easy
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12M steady |
| Sub-3:15 |
4M easy |
6M - 1M jog, then 10 x 400m (90 secs) fast, with 200m (2-min) jog recoveries, then 1M jog. |
6M slow |
5M - 1M jog, 3M brisk, then 1M jog |
Rest |
4M easy |
12M steady |
| Sub-3:30 |
Rest |
6M - 1M jog, then 9 x 400m (90 secs) fast, with 200m (2-min) jog recoveries, then 1M jog. |
5M slow |
5M - 1M jog, 3M brisk, then 1M jog |
Rest |
3M easy |
12M steady |
| Sub-3:45 |
Rest |
5M - 1M jog, then 8 x 400m (90 secs) fast, with 200m (2-min) jog recoveries, then 1M jog. |
5M slow |
5M - 1M jog, 3M brisk, then 1M jog |
Rest |
3M easy |
12M steady |
| Sub-4:00 |
Rest |
5M - 1M jog, then 8 x 400m (90 secs) fast with 200m (2-min) jog recoveries, then 1M jog. |
5M slow |
5M - 1M jog, 3M brisk, then 1M jog |
Rest |
3M easy |
12M steady |
| Sub-4:30 |
Rest |
5M - 1M jog, then 8 x 400m (100 secs fast) with 200m (2-min) jog recoveries, then 1M jog. |
4M slow |
5M - 1M jog, 3M brisk, then 1M jog |
Rest |
Rest |
10M steady |
| Sub-5:00 |
Rest |
1M jog, then 8 x 400m at mile/5K speed with 100m (1-min) jog recoveries, then 1M jog |
Rest |
5M - 1M jog, then 3M at half-marathon pace, then 1M jog |
Rest |
3M easy |
10M steady |
| Get You Round |
Rest |
30 mins: run 4 mins, walk 1 |
45 mins: run 5 mins, walk 1 |
Rest |
30 mins: run 4 mins, walk 1 |
Rest |
70 mins: run 5 mins, walk 1 |
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ASICS Super Six Case Study: Week 15
Alison says: Even though the taper has started and I should be resting, work is really busy. I’m working late nights and noticing how tired that’s making me. Should I get up extra early to fit in my scheduled run? Or at this stage, is rest more important than training?
Steve says: Take a rest day if you’re feeling tired. At this stage before your marathon, rest is more important than squeezing in training.
Join in the conversation on Alison's forum thread.
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Delayed onset muscle soreness (DOMS):
Soreness can begin eight hours after your marathon and can linger for a week.
Find out how to speed up your recovery.
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Start planning your nutrition strategy now and avoid hitting ‘the wall’ on race day.
Plan to take on carbs every 40-45 minutes during the race to keep your energy levels topped up.
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"The marathon has everything. It has drama. It has competition. It has camaraderie. It has heroism. Every jogger can't dream of being an Olympic champion, but he can dream of finishing a marathon."
Fred Lebow, New York City Marathon co-founder.
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• RW Trailblazer Join RW this spring for our brand new race series, exploring some of Britain's most beautiful forests. Find out more and sign up now.
• Hit your targets with Timex The perfect companion for races and training alike, the Timex Ironman Global Trainer™ is the first GPS watch worthy of the Timex Ironman¨ name. Proudly worn by the RW Pace Team at half-marathons across the country this spring, the Global Trainer delivers accurate, instant stats for pace, speed, distance and more.
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