mins 8/10Wed Steady 5M 7:00 35 mins 5/10Thu Easy 5M (inc 6 x 150m strides) 7:30 40 mins 6/10Fri Rest or slow 4M 7:30 30 mins 3/10Sat Easy 3M 7:45 23 mins 3/10Sun 1/2M Race (plus 1M warm-up/1M cool-down) 6:05 target: 1:19:42 (plus 15-min jog) 10
- record times and compare) Afternoon: CYCLE 90 mins steady Morning: SWIM (in wetsuit and open water) 750m (up to 20 mins) race pace, then tread water for 2 mins, then SWIM back focusing on technique Afternoon: CYCLE 10 mins easy, then 4 x 6 mins
You've done the hard part. The weeks of training are behind you and now you're looking forward to the race. You're ready to pit yourself against each discipline as well as fellow competitors to find out if your training's paid off, but your physical
-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
since lunchtime, switch off your computer, begin your commute home and start looking forward to Sunday. Because, of course, Sunday is race day. And to help you achieve your Sunday best, Runner's World has put together a step-by-step guide to the perfect
