You’ve done the miles at steady and easy pace, you have the endurance, the aerobic fitness. You’ve done the hills, the fartlek, the tempo runs and the speedwork, you have the stamina, the anaerobic fitness. In two weeks time, justifiably, you will be a marathon runner – more than can be said for 99 % of the population.
On the day, it will be tough, it will be lonely, but the feel good factor, when you’ve run the marathon and crossed that line, in front of the cheering crowds, will last you a lifetime.
The next two weeks – the final countdown ……..
A serious taper and a rewarding marathon. The aerobic benefits, the slow twitch muscle fibres, that you have accumulated over the last 14 weeks are well maintained over a two week taper. Your anaerobic fitness will increase during the taper due to the improved muscle profile. The result of the taper will be a boost in performance of about four per cent.
So here we go then ………
2 weeks to go
Day 1 – 1 mile easy, 8 x 200m fast with 200m recovery, 1 mile easy
Day 2 – 3 miles steady
Day 3 – 1 mile easy, 2 miles brisk then 1 mile easy
Day 4 – 12 miles easy
Total – 22 miles
1 week to go
Day 1 – 1 mile easy, 4 x 200 fast with 200m recovery, 1 mile easy
Day 2 – 2 miles easy
Day 3 – 2 miles easy – in marathon kit
Day 4 – 26miles 385 yards steady ( just another Sunday run ! )
Chances of finishing – 100%
Chances of not trying – 0%
IMPOSSIBLE IS NOTHING