The Perfect Marathon Week

Your day-by-day guide up to and including race day - mind, body, food, drink and admin!

Posted: 16 April 2012

So long as you’re well organised, come marathon day you’ll have nothing to worry about except the few miles of Tarmac linking the start to the finish. Here’s the seven-day countdown that no runner should be without – plus the tried-and-tested route to a fast recovery. (Some of the sections are geared towards the London Marathon, but you can carry the principles anywhere.)


  • Focus on miles 1-5 of the Marathon. Prepare for taking anywhere from 2-10 minutes to cross the start line, and having a very slow first few miles. Focus on staying calm and resisting the temptation to waste energy by weaving ahead. Picture yourself storing up your energy for the later miles.
  • Decide whether you are really in shape to run the Marathon. The Virgin London Marathon sensibly allows you to defer your entry for a year if you have good reason. If you’ve had an injury severe enough to cut back your running in the last week, take them up on this offer. Similarly, don’t run if you’re taking antibiotics, if you’ve suffered any flu symptoms in the last week, or if you’re pregnant.
Food & Drink
  • Plan out your week’s eating with a variety of high-carbohydrate meals. Don’t undereat, but take care to avoid junk food, especially between now and Wednesday.
  • Do everything you can to avoid catching coughs and colds this week. Pack plenty of immune-boosting vitamin C-rich foods like oranges and broccoli into your diet. If in doubt, take a daily 1000mg vitamin C tablet, and consider a multivitamin supplement.
  • Avoid the practice of preceding a carbo-loading period with a few days of carbohydrate starvation.
  • If you haven’t done so already, prepare your race-day shopping list and buy everything you need, from blister patches to energy gels.


  • Visualise miles 6-13 of the marathon. You’ll have settled into a steady pace and will be logging consistent mile splits. You’ll have loosened up and calmed down, and you’ll be drinking regularly. Anticipate slowing for the bottleneck at the Cutty Sark (6.5 miles). By mile 13 you’ll be working a little harder, but still feeling strong and running at an even pace.
  • Resist the temptation to throw in extra cross-training as you tail off your running mileage this week. Tapering means tapering – don’t spend the extra time in the gym or decide to start rebuilding your extension.
Food & Drink
  • If you haven’t yet tried training after your planned race-day breakfast, do it today.
  • Make sure that you’re getting enough protein this week – it’s easily overlooked. You should be aiming for 0.5-0.75g of protein per pound of bodyweight.
  • If you’re travelling any distance to the Marathon, make a packing list and start gathering the clothes and items you need. Make sure your racing kit is washed and ready!


  • Focus on miles 14-17. You’re working hard, running steadily and feeling confident. You’re well hydrated and on target. Imagine concentrating purely on the mile ahead, rather than thinking about how far you still have to go.
  • Consider a massage if your legs are feeling tight.
Food & Drink
  • Don’t be tempted to try any ‘miracle’ sports supplements. Stick to normal-dosage multivitamins and a good diet with plenty of fresh food.
  • Marathon registration usually opens today for the London Marathon. Go early in the week if you can, to avoid the rush. You have to be there before race day to register and collect your number and timing chip. If you have time, look around the huge Marathon Exhibition. Don’t forget to visit the RUNNER’S WORLD stand (stand 148).
  • If friends or family will be coming to watch you race on Sunday, decide where you’ll meet each other at the finish. There are boards from A-Z at the finish for this purpose. Also, (unless you are all carrying mobile phones) arrange an emergency phone contact which you can all use to relay messages.


  • Visualise miles 18-21. Many runners struggle here, but you’ve trained well and are pulling strongly through these miles. You’re consistently passing other runners. You’ve been taking on energy drinks or gels to stave off the wall, and you’re looking forward to reaching Tower Bridge for the second time at 22 miles.
  • Trim your toenails. Don’t leave it any closer to race day in case you cut them too short and leave them temporarily sore.
Food & Drink
  • Your carbohydrate intake should be 65-70 per cent of total calories. You should feel comfortable after each meal, not stuffed.
  • Calculate your target pace per mile, then figure out your race splits – that is, your target times for the mile markers around the course. You might just calculate your target time for halfway; or if you’re more serious, use our pace-band generator for a quick and easy way to stay on track.
  • Don’t forget to take into account the time it takes to cross the start line – very approximately: two minutes for sub-3:00 runners, four minutes for 3:30, seven minutes for 4:00, 10 minutes for 4:30 and 12 minutes or more for 5:00. Also, remember that it’s 26.2 miles, not a round 26!


  • Picture miles 22-26. Even though these are usually the hardest, you’ll be ready because you’ve trained well and raced sensibly. You may slow a little in the final two miles, but visualise yourself keeping a strong, confident running form as you run past the cheering crowds on the Embankment and around the outside of St James’s Park.
  • Get a good night’s sleep tonight. You’ll probably find it easier to drift off than you will tomorrow.
  • Don’t worry if you’re feeling lethargic and heavy-legged – it’s because your body is storing the extra glycogen (and water with it) that you’ll need for the race. You’ll feel fine on race day.
Food & Drink
  • Keep taking in plenty of carbohydrate – vegetable soup and bread, baked potatoes with tuna, pasta with tomato-based sauces, fruit and yoghurt. It’s best to avoid richly spiced meals, unfamiliar dishes and seafood.
  • If you’re travelling to London, take most of your snacks with you.
  • Reread the organisers’ race-day instructions. Make sure you know which start you have been assigned to (the colour of the digits on your race number tells you this) and which start pen you have been allocated (a small circular sticker on your number, with a numeral from 1-10, indicates this).
  • Check you have your travel arrangements sorted out - you should be at the start area 90 minutes before the gun goes off. For London, at the time of writing, trains leave every 10 minutes from Charing Cross, Waterloo East and London Bridge from around 7am. Their destinations alternate between Maze Hill and Greenwich (for red start); and Blackheath (for blue start). The longest journey time is approximately 25 minutes. Trains are free for anyone with a Marathon number – make sure you get there early.


  • Take today purely for yourself. Relax with friends if you want to; spend a little time alone if you feel the need. As Hal Higdon writes in his book Marathon, “The important point to remember is that if you have prepared properly, nothing much you do on this day – except what you eat and drink – will have much effect on your race.”
  • Take a little time to visualise the finish, the focus of these last months of training. Imagine running elated up The Mall, with your target time on the clock and thousands of spectators cheering you on. Picture walking on air through the finish funnels. You’ve made it!
  • Try to stay off your feet as much as possible today. If you still have to go to the Marathon Exhibition to collect your number, don’t spend too much time looking around.
  • Consider the 20-minute jog in your schedules as being an optional extra. Some runners find it a valuable stress reliever and muscle loosener; others prefer not to.
Food & Drink
  • Sip water all day – if you’re dehydrated by the evening, you’ll be dehydrated when you wake up tomorrow. Try to avoid caffeine and alcohol.
  • Stick to your normal eating habits. Choose a high-carbohydrate evening meal (if you have pasta, don’t smother it in a creamy sauce), but don’t eat so much that you feel bloated.
  • Don’t eat too much fruit or fibre – you don’t want to risk diarrhoea at this stage.
  • Pin your number to the T-shirt or vest you’ll be racing in, and lay out your race-day kit on a chair.
  • Pack your post-race bag that you’ll load onto the baggage bus before the start. (At London, this is the plastic drawstring bag you got when you registered at the Marathon Exhibition.) Include:
    • Comfortable, roomy trainers
    • Fresh socks
    • A towel
    • Warm trousers and top
    • A jacket
    • Post-race food (though you’ll get free sandwiches and snacks after the race)
    • Emergency money.
    You may want to wear the comfy trainers and some of the clothing before the race, up until you put the bag on the bus.
  • Lay out any disposable clothing you plan to wear before the gun goes off. Cut arm and head holes in a dustbin liner if you plan to use one as a makeshift poncho in the start pen.
  • Lay out anything you want to race with – energy gels and emergency phone money, for example.
  • Write your splits on your number if you haven’t already.
  • Set two alarm clocks, and if you’re a very heavy sleeper ask someone to wake you or phone you as a backup in the morning.

Race Day has a big page of its own!

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taper, marathon misc

Discuss this article

I started running about 5 months ago and am hoping to take part in the 2003 London Marathon. In last month's Runner's World there was an article about running doing 4 sessions a week. I have started doing this, it breaks down into a long (80 mins so far) run on a Sunday, easy (30 min) run on Tuesday, Tempo on Wednesday and Speed Session on a Friday. I also swim on a Saturday morning and get a sports massage once a week. Will this schedule be enough to get me through the Marathon? I would aim to build up the long run to 2.5 to 3 hours plus in time - any advice gratefully received!
Posted: 05/11/2002 at 13:13

Thousands of runners complete the London marathon each year on a lot less that that - some of them in decent times.

OK, a 4 day week will never see you get to your ultimate potential, but this is your first marathon. Anyway, my experience of following marathon training schedules, usually including only 1 rest day a week, is that often they leave far too little time to recover from the exertions, and I risk ending up exhausted, de-motivated, or ill or injured. The body needs time to recover and build strength. This is the major threat to novice marathon runners, so many are forced to drop out because they over do the training, build up mileage too quickly, or don't build in enough rest days. The intense training schedules are aimed at experienced runners who are more likely to have the sense to back off when they are over-doing it.

I have in the past usually tried to trim the suggested schedules down to the core days, as advocated in last month's RW, and so run only 4 or 5 days rather than 6 per week. I have found this works much better - it has delivered times which while nothing special have left me very pleased, as I consider them to be a fair reflection of my (limited) abilities.

Maybe I am a wimp who needs more rest than most. But, the 4-session schedule sounds sensible as despite neing a novice you clearly are starting from a reasonable base of running fitness (the mix of tempo and speed sessions would be a strain for someone without an established base). The usual rules everyone says apply - build up the long runs and overall mileage very gradually, have an occasional easy week, mix in some variety (different surfaces, hill work, different routes and times etc) and make sure you get some race experience - there are several good half marathons towards end of Jan/start of Feb?

Best of luck.

Posted: 05/11/2002 at 14:38

Due to hip problems, one of our blokes does just 3 days training a week for his marathons. he's 60+ age group and does 3.29 marathons - usually FLM and one other a year. He does a fair bit of cycling to keep fit between runs.
His longest run is 22 miles done 4 weeks before the marathon.
Posted: 05/11/2002 at 14:38

Thank you for your advice on this - I'll keep going and see how I go - have done a couple of 10ks and have got a 10 miler on 1st December so will keep on going!!
Posted: 05/11/2002 at 17:10

I think Dougie's advice is far from wimpish and entirely sensible - you want to be able to finish the marathon, not be injured weeks before the event because you trained too hard. Or am I sounding like an insurance salesman?
Posted: 05/11/2002 at 17:46

Not at all - very sound advice and I'm going to stick at what I'm doing and hope to stay injury-free and motivated!
Posted: 06/11/2002 at 11:34

Definitely all good advice.
Four days a week is what I always AIM for when training for marathons. One long run, one short and a couple of 50-70 minuters.
Doing this I've run 3:05 and 3:10.
Indeed the only period I have run more than 4 days in a week I ended up on the physios couch. Rest is as important in training as learning to keep going when tired.
We've all got are own tolerances and I have learned that running for 2 consecutive days regularly inevitably leads to injury.

You are on the right path.

Posted: 06/11/2002 at 12:45

If the training is going well, the mileage on Tuesday's easy run could be built up, maybe to an hour or hour and a half a month or two before the marathon. Most schedules have a pattern like this. But this run should still be done at an easy pace. As ever, listen to your body. But I am confident it is possible to do a very good marathon on 4 days a week, if you make 3 of the sessions good quality and cut the junk mileage.
Posted: 06/11/2002 at 13:23

Oh, it's so nice to know other people think it's OK to run only 4 days a week. I'm a relative beginner (my longest run is currently 75 minutes) and I have no plans as yet to run a marathon.

Although - I may have changed my mind, reading this! The main thing that has put me off the idea of a marathon so far is the 6-days-a-week training schedule so may advocate as being essential for such an undertaking. I would find it very difficult to run virtually every day, taking into account other commitments and the need to fit in a life as well!

I'm interested to know that people have run some very good times on a 4-day a week training schedule. I may even consider a marathon now, once I have a few shorter-distance races under my belt.
Posted: 06/11/2002 at 13:24

Yes, Minkin, know what you mean. Single mum and all that. Four days a week was enough for me
Posted: 06/11/2002 at 13:39

Well, I have just done the Dub marathon on 4 times a week training. basically I do one long,one 6 miler hard, one 6 miler easy and one session where I either do speedwork on the track (which is on a school playing filed at the end of my road)or a 5k interval in the gym if the weather is bad. AT the later stages I changed one of my six milers to a 10 miler.
Posted: 06/11/2002 at 13:55

4 days a week sounds so much more manageable than the usual 5 or 6 day schedules you see. Does anybody know where I can find a good 4-day a week training schedule? I'd like something inbetween the 'get u round' and 'intermediate' schedules that are on this site.
Posted: 06/11/2002 at 17:46

I definitely agree with the 'less is more' approach. I do 3 runs a week and a couple of cross training sessions and this works for me ;-)
Posted: 06/11/2002 at 18:09

I too am looking for a schedule somewhere in between the get u round one and the intermediate. I am currently running 4 days a week with my long run at the weekend being 7 miles and the 3 in the week varying between 2 and 5.
Posted: 06/11/2002 at 19:10

I was a beginer last year and did a maximum 4 days. I over trained at the start too many miles and lost September and October. And still didn't learn the lesson ending up with physio again and loosing four weeks of Feb & March. My final long run resulted in a knee injury two weeks before the big day which my physio put right. I got to 15 miles on target for sub 4, when the knee injury kicked in. A quick call on the mobile to my physio (who was waiting at the end of the race) advised ne to take the last 10 miles on a 3 minute walk per mile. Result I completed in 4.26.

Lesson take note of the advise on overtraining. also of structured training. 4 nights is fine but learn also from my mistakes. This year if I'm in I'm after 3.30 which I know I can achieve by 4 days and learning from last years mistakes (due to lack of knowledge)
Posted: 06/11/2002 at 19:12


I haven't seen a 4-day week schedule. I wondered if there would be support for a 4-day week forum discussion through the FLM training period, discussing the best way to modify the RW schedules (or others) to this approach.

It should be possible to modify the existing schedules - take out the 'junk' days, but recognising that the harder days must be made to really count. For example, the mileage on the longer runs would probably need to be built up earlier.

Posted: 07/11/2002 at 09:01

There was an article about the 4-day week approach in last month's RW. It wasn't specifically geared to any particular distance, but broke down the runs into long run, recovery run, tempo run and speed session. It gave suggested pacings for each of these sessions depending on your other race times - might be helpful to you.
Posted: 07/11/2002 at 10:28

If I remember right, you could use it for marathon training by adding mileage/time to the long run.

I see people here have completed marathons with only 4 sessions a week but surely they must be the exception. I'm doing my first next year and I wouldnt dream of trying without running 5-6 days per week, as per the intermediate marathon schedule in rW for instance.
Posted: 07/11/2002 at 10:38

Thank you everyone for your input and advice - all much appreciated although now this seems to be going round in circles - Dougie, I'm sticking with you - thanks for the great advice, I'm very impressed and will keep doing what I'm doing. I think that at the end of the day it's all down to what's best for the individual!
Posted: 07/11/2002 at 10:52

If any of you are looking for a 4-day week schedule for a first marathon, Hal Higdon has one:
Posted: 07/11/2002 at 12:12

The following 3.5 times a week got me a 3:15 and avoided injury:-
Sunday am - Long Run (at least 12)
Monday pm - Hills
Wednesday pm - Track
Friday - Tempo or Easy (this is the ".5" as I missed it quite often)
Monthly - Sports Massage

I'm going to try and work out my schedule in a spreadsheet at some point & will post it when I do.
Posted: 07/11/2002 at 14:46

Question to the literate Chimp....
Why wouldnt you dream of doing less than 5 times a week for your marathon it becasue you really want your first marathon to be on a specific target time rather than just getting round? Not a criticism at all just interested in your thinking?
Posted: 07/11/2002 at 21:05

Erm - call me crazee, but I actually like running.

so I want to do it as many times a week as my body (and my family, oh and my work, shucks!) will allow me.

what are the rest of you doing it for?
Posted: 07/11/2002 at 22:16


Exactly. I would run more often if I could, as running is relaxing (!) and the full proper schedules would allow me to improve my performance. These would be the ideal.

But (1) excessive fatigue when following a marathon schedule, (2) fear of injury, and (3) lack of time due to domestic commitments (a young baby) mean a 4-day week is a very attractive second best. And to get back to the original question, adequate to do a decent marathon performance.

Posted: 08/11/2002 at 09:52

Ditto, Dougie. Although not currently training for a marathon it's good to know that I could actually do so on 4 runs a week. I find more than that just interferes with the rest of my life too much. This way I can still derive all the benefit from my running without falling out with those 'nearest and dearest'!
Posted: 08/11/2002 at 12:46

Had a look at the Hal Higdon 4-day programme as suggested and quite like the look of it. I noticed that both this schedule and the RW intermediate schedule only have one 20-mile and a couple of 18-mile training runs. Is this enough to avoid the dreaded wall - or are all novice runners going to hit it anyhow regardless??
Posted: 08/11/2002 at 13:07

Ian Wood,

I really want to get around in sub 4-30 which is why I'm following the RW intermediate schedule. I've done a couple of sub 2 hour halves but my thinking (rightly or wrongly) is that I probably need to peak at about 60 miles per week and I cant imagine doing that on less than 5 runs a week.
Posted: 13/11/2002 at 17:51

Lots of great advice from wiser people than me, but anyway here's my experience for what it's worth!

I agree with Johnny J, for many people, 4 training days a week for a marathon is plenty.

For this year's FLM I trained 15 weeks, 5 times a week, with a longest run of 22 miles. Ultimately, I picked up an injury in the last few weeks, had a bad and painful race. I couldn't run again until over 10 weeks after the event and spent quite a bit of cash on physios.

I ran this year's New York on the back of 14 weeks of training, running 4 days a week. My average weekly total was 30 miles, maximum weekly total 42 (at 5 weeks out). The longest runs were 2x18 miles and 2x20 miles with shorter weeks in between.

My week consisted of a speed/fartlek session, a hill/tempo session, a mid-long run at moderate pace (often broken up with walking) and a long run on Sundays. I also did a weekly yoga class until the last 5 weeks, when that became a rest day. I never ran more than 2 days in succession and never did hard days back-to-back.

What about the times? London: 4.16.50. New York: 4.11.59. And after just a week of I've already started light running again. To improve I know that eventually I'll have to add a few more miles, but I've learned through painful experience that the key is to do it very carefully and gradually.

Good luck from me too.

Posted: 13/11/2002 at 17:57

Jonny J, thats incredible! Was this your first marathon? I'd be interested to hear what you mean by quality training. If it was your first marathon did you really have a long run no further than 15-16 miles? You see, if I have one misgiving about the RW schedule its that the longest run is 20 miles ("20 miles is halfway in a marathon" etc) and if , as I suspect, much of a marathon is as much psychological as physical (how do you get your head round the idea of running for up to 4 and and a half hours) then I'd rather have run 26 miles before race day no matter how long it takes.
Posted: 13/11/2002 at 18:02

If you have already run a couple of halfs in under 2 hours you should be well on your way to sub four by April. If you are a new runner (I started in Jan 2001 but once a week until August when I increased to 2 and then in January with 4 runs. Check out my schedule on and you will see the amount of time lost in injuries by trting to build up to many miles too fast. I have read that the maximum peak milage is 1.5 time race distance for a beginner. A serious club runner will be doing 50 miles for a marathon but 36-40 for a beginer is fine and will certainly get you through in under 4.
I did a 20 mile race at the beginning of March in Thanet which was excelant practive from the psychological side. I remember thinking at 15 miles that I had been going for just over 2 hours and had at least another hour to complete the course, then realising that I had 2 hours to go for the marathon in five weeks time.

The distance is also very hard to come to terms with first time. Everyone kept telling me it was a long way and it wasn't until I was at Tower Bridge one lunch time looking toward Docklands thinking that looks a long way away before I realsised that I was at the half way point, and looking in the opposite direction towards the London Eye which seemed even further and is about 2 miles from the finish that I realised what a fantastic achievement completing the course would be in whatever time it took.

Lesson - DO NOT OVER DO IT in your training, Like Tea & Toast I spent a lot of time with a physio ( I can recomend a very reasonable one if you are in South London\North Kent who speacialise in Marathon runners) and you wont want to injure yourselve and have to pull out at the last minute
Posted: 13/11/2002 at 19:40


Thanks a lot for that. I'll certainly have a look at your web-site. This will be my first marathon (Blackpool btw, not FLM) and I got invoved in a thread where people were talking about 100-120 mile per week (minimum in some cases!) training for a marathon.

To say I got a little discouraged is an understatement. Like most people on this thread I have family and work committments to consider and whereas I appreciate that running a marathon will be the hardest thing I ever do (physically at least), I'm encouraged to see that despite the extra time I'll have to commit to it, it seems do-able. Thanks again.
Posted: 14/11/2002 at 08:31

Like others here, 4 days a week worked for me with the odd 5 / 6 day week where circumstances allowed .... and sometimes 3 days !

General schedule, 1 long run, 1 sustained piece of 8 - 12 miles, 1 speed work and a "general" 6 miler to give a total of 30 - 45 miles a week.

The key for me was to get in one long run every 2 weeks (18 - 22 miles) for 2 - 3 months leading up to the race, with a couple of 1/2Ms to get used to moving a bit quicker.

This schedule got me through my first marathon in 3:19. The single biggest help I feel was getting in a number of runs in the 20 to 22 mile range, for me these are very different to 16 to 18 milers and took a bit of getting used to.

Like others, I found building the mileage up to fast introduced niggles and slight injuries.

Posted: 16/11/2002 at 14:13

chimp - I think its only only elite runners or nutters who need to do 100/120 miles a week. Because I'm no longer a youngster! yet still new to running for London this year I thought it was as important to look after my body as it was to do a massive amount of miles. I did max. 4 runs a week but looking back they were not all good quality, yet I managed to get round in just under 5 hours. I recently ran New York but signed up late so didn't have enough time to build up slowly so I made sure every run be it short or long was quality. I did lots of very hilly courses and my midweek shorter runs were about increasing speed. I still only did 3 or 4 a week. However, I've signed up for Paris and no longer want to be a 5 hour marathon runner and so will keep the quality and still do a max of 4 a week but the long runs will start much earlier and there will be more of them which will include a couple of 22 milers, the last being 4 weeks before April 6th.

Posted: 16/11/2002 at 14:46

I am running the NY marathon in Nov, my first ever marathon, but am only training 3 days a week; between 9-12 miles 2 days, getting upwards of 15 miles now on a w/end. Will this be enough to complete the race? Dont care about winning, just want to make sure i can finish!?
Posted: 10/08/2003 at 14:46

Hi Stuart
if you want to get round, you will
Its a mental thing
15 miles sounds good
Posted: 10/08/2003 at 15:52

Did 2 of my marathons on 4 runs a week and another 2 on 4/5.
Posted: 10/08/2003 at 21:25

I can totally appreciate the comments from people that say they can't manage more than 4 runs a week due to time commitments.

However, I find it very odd that so many people are talking about being limited to 4 runs a week due to potential/actual injuries if they do more than this, who don't seem to have considered the need for strength training and stretching sessions...

IMO it is almost essential for novice runners to do some leg specific weight training and stretching if they want to train successfully and injury free for a marathon. Most novice runners' legs just aren't going to be up the battering that a marathon training schedule will inflict on them without strengthening them up first and building up the mileage gradually.

Having said that, I am inclined to agree with everyone who has said that 4 runs a week should be sufficient. After all, if you make these 4 sessions hard, quality sessions (long run, tempo run, hills, etc) then all that you are leaving out from most schedules is going to be the easy/recovery runs.
Posted: 11/08/2003 at 15:00

I'm doing my third marathon in a year - all on four runs per week. Have tried stepping this up to five but found that I was just too tired. In all three 'campaigns' I have lost time thru injury...probably not enough time spent on stretching and leg specific weight training (as Lawrie says).
Posted: 16/08/2003 at 10:18

Good point Lawrie!

My four runs were quality as you say and I did circuits once a week and swimming for recovery, so in terms of effort there was quite a lot involved.

I'm training again for another marathon and because I want improvement I'm now running 5-6 times a week, swimming and circuit training when I can fit it in.
Posted: 16/08/2003 at 14:03

Never done any weight lifting.

I am currently doing three runs a week. One speed session with a coach (with 1.7 miles warm up and cool down). The one hour session in the middle consists of techniques and sprinting up hill.
One session is a lng run up to 23 miles and one is circa 10 miles. I average 30 miles a week and am aiming at a sub 4 time.

After Thanet I will then be building up the miles gradually and also adding a fourth day and also increasing the miles so that I peak at 70 ready for London to Brighton in October 2004.
Posted: 17/08/2003 at 03:07

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