the first 20 miles for the sport and the last 6.2 for yourself. There are very few experiences in our adult lives that compare to finishing a first marathon. Savour the last 10K. Wave to the crowds and thank the marshals. After all, you know this marathon
, 800m, 1600m, 800m, 400m (with 200m jog recoveries)Wed Mar 3 Steady run: 75 mins (approx 7M)Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 4M)Fri Mar 5 restSat Mar 6 40 mins easy (approx 3.5M)Sun Mar 7 Target Run: Race (ideally 1/2M
-gel at the start, another between 10K and 10 miles, a third carbo-gel between Miles 13 and 15 (I find this one the most useful) and a final one at about Mile 20. I keep myself topped up with energy drink too. Of course, no fuel strategy can make up for poor pacing
