RW Marathon Newsletter -  Week 18

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Previous editions: Week -3 | Week -2 | Week -1 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 | Week 11 | Week 12 | Week 13 | Week 14 | Week 15 | Week 16 | Week 17
RUNNER'S WORLD MARATHON - in association with adidas
  This is the year to... celebrate your marathon fitness!

This isn't a call to action for this week – keep relaxing! – but as we tearfully bid you farewell in our final Marathon newsletter, we'd love to remind you of the amazing running potential you now have at your fingertips for the months ahead.

Within a few weeks you could have put enough edge on your prodigious fitness to smash your 10K and half-marathon PBs. (After a fortnight's recovery, Bruce Tulloh suggests easing into weekly speedwork such as 4-6 x 800m for half-marathons, and 8-12 x 400m for 10Ks, and thinking about racing from mid-May.)
The Perfect 10K | Tulloh's next steps

Alternatively, if you have time on your hands, a fondness for planned routes through the countryside and a taste for cake at drinks stations, you could go long, and dip a toe into the lower-speed world of ultra-distance running (above 26.2 miles). There are dozens of events around the country. Ultra-distance race calendar.

Whatever you do, good luck – and congratulations on an awesome start to the year.

  Schedules for the week See full marathon schedules | Garmin version
w/c April 30 MON TUE WED THU FRI SAT SUN
Feeling good: Run up to 80 per cent of the volume you did in the week before the marathon, with up to 8-10 miles on Sunday
Feeling okay: Run up to 60 per cent of the volume you did in the week before the marathon. Have one or two days of complete rest
Feeling bad: Try to do four or five sessions of easy cross-training – walking, cycling, swimming – for 20-30 minutes. Stretch carefully for 10-20 minutes after each session, and aim to have one or two sports massages - these might highlight problem areas. If you are injured, visit a specialist.
Race-day stories

We're delighted to have published more than 120 of your race-day stories so far, and what varied, inspirational reading they make. Thanks to all of you who've sent in your personal experiences of FLM 2007 - we've been inundated with race accounts over the last seven days. Read your stories.

NEW Marathon Schedules For Your Garmin
Already thinking about your next crack at a marathon? Then you'll love our newly-updated interactive training tool. Following the success of our downloadable 16-week training programmes in the run-up to London, we've adapted our Garmin schedules so you can now modify the dates to suit your personal racing schedule. Simply type in the date of the big day (be it Loch Ness, Leicester or Luton...) and it'll automatically schedule in all your training sessions, leaving you free to build up the mileage. Find out more.
adidas: Flora London Marathon 2007

Wearing your medal around the office, waiting for your finish line photo to arrive in the post, telling anyone you can about smashing down the wall. These are all part and parcel of completing the Flora London Marathon. For every step it took you to achieve your impossible, we congratulate you!

Another important part of completing your impossible at the London Marathon is to decide where and when to run next. Between now and April 13, 2008, adidas are inviting you to take part in the following events:

Standard Chartered Great City Race, July 19, London Hydro Active Women's Challenge, September 16, London/Liverpool/Birmingham

adidas Irish Runner 5 Mile, July 14, Dublin
adidas Frank Duffy 10 Mile, August 18, Dublin
adidas Dublin Half-Marathon, September 22, Dublin

As you prepare for you next impossible, adidas will be with you every step of the way.

Impossible is Nothing

That's all for now

See you next year!


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Copyright © Runner's World 2007

Week 18
IN THIS WEEK'S NEWSLETTER...
• A PB year ahead
• Reader stories
• New Garmin schedules
• This week's training
• adi Runs
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