Monday: Five miles easy. The last of your three kingpin workout weeks. This is the peak week of your training: roughly 50-52 miles for the week with a 20-miler on Sunday. Rather than fear it, you should greet this week with near the same enthusiasm you will greet the marathon one month from now. But, for the time being, take it easy. Visualize yourself running the first 5 miles of the marathon course when discretion is the better part of valor. If you want to rest on Mondays, that is also not a bad strategy for the remainder of this training program.

Tuesday: Track workout: 8 x 800 meters, jogging or walking 2-3 minutes between. Stick with 5-K pace. Add up all the 800s, and you'll actually be running further than 5-K (6,400 meters). Resting between each repetition allows you to maintain this difficult pace. Be sure to warm up adequately and cool down afterwards with some light jogging.

Wednesday: Five miles at your normal pace. If you're running with a friend, the talk test prevails. You should be able to hold a conversation without getting greatly out of breath while moving along at a comfortable pace. If running alone, visualize running the marathon to motivate yourself. If you're familiar with the course, rehearse how you're going to run the middle miles. Try to stay smooth, which you'll need to do at that point in the race. Concentrate on maintaining an efficient form.

Thursday: A 40-minute tempo run. Although the mileage buildup continues, we've already begun to cut back on your tempo runs. Don't overdo today's workout. Save something for a very tough weekend. You are entitled to feel a bit tired today. It's normal. That's what training is all about. As a visualization drill today, while in the middle of your tempo run, picture yourself running the last few miles of the marathon course. How are you going to feel walking through the finish chute after having set a PR? If you followed this program faithfully, I'm hoping that you will feel great!

Friday: No running today. Get to bed early tonight. This is important advice for two nights before the marathon. Why? Because a lot of runners get very nervous the night before, and find it difficult to sleep. And in order to make it to the starting line in time, they oftentimes have to rise earlier than normal. So "the night before the night before" is the time to stoke up on sleep. Get your sleep on Friday as much as on Saturday to make sure you're well rested on Sunday.

Saturday: Ten miles at marathon pace. Record your mile splits on a piece of paper. Do you remember when I asked you to do this in Week 7? Assuming you kept that piece of paper, or recorded your mile splits in your training diary, you might compare to see if you're better able to achieve perfect pace. Important: Tonight, skip the lamb chops and go for spaghetti. In fact, eat a similar meal to that planned for the night before the marathon: pasta with a marinara sauce, bread, salad and a non-caffeine, high-carbohydrate beverage.

Sunday: Your third and final 20-miler. For the first and second 20-milers, I suggested a pace 90 and 60 or more seconds slower than race pace. All things being equal (including course and weather), see if you can run slightly faster, 45 seconds or more slower than race pace, at least toward the end of the run. But in all honesty, it is not that important for you to run this workout faster than the previous 20-milers. There are too many variables, including your level of fatigue toward the end of a demanding training schedule. Most important is the fact that you were able to run three workouts this length within a space of five weeks. Would it have made sense to have increased the length of your peak long run to 21, 22 or more miles? Some coaches recommend just that, even taking runners beyond marathon distance. I don't necessarily disagree with this approach, but since you signed up to follow my program, you'll have to peak at 20, not farther. (Remember to practice drinking fluids and ingesting gels today, same as you will do in the race.)

 

Tip of the Week: What you do in any one workout doesn't matter. The most important point of any training program is the totality of that program, and the results it brings. A flash speed workout with quick splits may look good in your training diary, but it could bring you to the edge of overtraining. The same with running the long runs too hard. Your time in the final 20-miler won't count three weeks later. Your success will be measured by, 1) finishing the marathon, if you're a beginner, or 2) finishing it in a time that reflects your current capabilities, if you're an experienced runner. What you did while getting there doesn't count.

How to Improve: Hal Higdon's How To Train offers training schedules and advice on everything from fitness walking to running the marathon. Plus there's information on nutrition and recovering from injuries. Add a copy of this book to your collection. To order an autographed copy of this and other books by Runner's World's best writer go to Books by Hal Higdon.

 

Copyright © 2001 by Hal Higdon. All rights reserved.