Final Preparation for theMarathon:

Suggestions by Coach Mike Reif

-       Taperover the last three weeks so the last week is only 35-40% of your peak runningmileage

-       Calculateyour Marathon goal Pace (MP) and understand what your key split times will beat 5, 10, 13.1, 15, 20, 25 miles should be.

-       Developa race strategy and know the course before you get there. Know where the hillsare and key landmarks for split times.

-       Onyour easy days periodically run 2-8 miles @ MP pace to “feel” it.  Rehearse it.

 

Remaining Time before the Marathon:

 

3 weeks 60-75% of your peak weekly mileage

-       Qualityday 1 – Run an easy 20 mi. run or 2.5 hrs @E – which ever is less

-       Qualityday 2 – 1 mile @ E, then 2 x 2 mile @ T with 2 min. recovery plus 3 x 800 @ Iwith 3 min. recovery plus 1 mi. @E

-       Onone Easy Day  - Run 5-8 miles @ MP

 

2 weeks – 45-60% of your peak weekly mileage

-       Qualityday 1 – 2 miles @ E, 2 miles @T,  2min. rec. then 1 hour @ E

-       Qualityday 2 – 2 miles @ E plus 2- 3 x 2miles @T with 2 min. recovery plus 1-2 mi.@ E

-       Onone Easy Day – Run 4-6 miles @ MP

 

Last week – 35-40% of peak weekly mileage

6 days  - 1 hour run @E, include 2 miles @ MP

5 days – 2 E + 3 x 1 mile @ T w/2 min. recovery, 2 E

4 days – 45 min @ E 4 x 1 min.strides

3 days – 30-40 min E plus 2 x200m strides

2 days – Take the day off or runno more than 30 min @E – sleep well

1 days – 30 min @ E plus 4 x 50m strides

      ifpossible run this workout on the last few miles of the course

      Rehearseyour game plan several times early in the day then relax

Marathon day –

-      Focus on your MP andpositive thoughts.

-      Start relaxed and have agreat time.

-      Run smart in thebeginning and run with your heart the last half.

-      Consume energyreplacement drinks in small quantities early on and throughout. Do not consumelarge quantities of water.

-      At mid point andthereafter periodically think of maintaining stride turnover.  Periodically time your strides for aminute . . . you should be at about 90 strides per minute, counting on onefoot. Maintaining a quick stride rate will be more efficient and get you toyour goal faster. 

-      Have fun, know you’vetrained hard for this event.

-      Good luck!