Adapting Marathon Plan for a Monday Race (Boston)
Monday Marathon Fix for Boston
Working backwards from the race itself, here's how you can handle the last week to the big day. Remember you can't be TOO rested…so if in doubt, take it off!!! Good luck...
Monday = Race
Sunday = 30 minute shake out run…nothing big just to get loose…include a few 30 second pick ups at 5k pace at the end. Otherwise you are off your feet.
Saturday = OFF, use this day to do your expo shopping but try to limit the time on your feet.
Friday = A 30' to 40' run, including 8 x 20" strides.
Thursday = A 5 to 6 mile run, all easy. Think your goal marathon pace plus 30 seconds per mile.
Wednesday = A 45' run including 4 x 1/2 mile at Z4 / Threshold pace.
Tuesday = A 30' to 40' run, including 8 x 20" strides.
Monday = Day OFF
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