some strides 15M steady, or half-marathon raceWeek 15 5-6M easy, off-road Warm up, then 4 x 1M at faster than marathon pace 8M steady, not pushing 10M, with two 3M stretches at marathon pace Rest or 3M jog Warm up, then 4-5M at a brisk pace 10M
strides Race 10-20K, plus warm-up and -downFINAL WEEK 8M easy Warm up, then brisk 4M 6M, inc 6 x 1 min fast, 2 mins slow 5M easy Rest or 3M jog 25-30 mins easy running and striding RACE DAYPace Key
with two sets of 100m strides.Sat 2M (approx 18 mins) easy. Finish with two sets of 100m strides.Sun RaceDownload This Schedule For Your GarminYou can download this schedule onto your Garmin Forerunner 301, 205, 305 and 405 (it will work best on the 205
stretching and a few strides, then pick the session that corresponds with your weekend race.5KThis one is called a fast-finish mile. Run one mile with the first half at 10K race pace and the second half 16-20 seconds faster. Recover with six to eight minutes
overlooked by marathon runners, who mistakenly think that leg-muscle strength is more important for short distances than for the marathon. They are wrong.If you run a marathon in 3:30, and use a common stride rate of 180 steps a minute, you are taking 37
when you should be easing off: a three-week taper will leave you in the best possible shape to run the race you want, and enjoy it.Marathon strides: Five next stepsSchedules and more; your complete training partner – our Big Marathon Index
that builds you up in realistic increments to the date of your race (allowing for one or two easier weeks at the end). If you can use a schedule from RUNNERS WORLD, a good book, or an accredited coach at your local club, thats ideal. It will be a tried
-FOURSun Mon Tue 10 x 200m hard strides in racing flats, 200 jog rec. Wed Thu Fri Rest or 20 mins easy – highest carbo intake on this day, high water intakeSat 20 mins easy – reduce food intake after 6pm, high water intakeWEEK TWENTY-FIVESun Marathon
