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The final preparation
Program Base
Building
Hill Training
Repetitions
Intervals
Marathon Specific
General purpose of this phase
 | The objective of tapering is to be at your peak fitness on the day of your
marathon. |
| The primary quality workouts are threshold drills with full recovery between work-bouts. |
| At the end of this phase, you'll be ready for the marathon! |
| Have FUN! |
Remember
| Of course the workouts are easy...they'd better be. |
| Don't do your speed work faster than prescribed...unless the training runs
are your goal.
Look: It takes 4-6 weeks for a single training session to have a positive
impact on your fitness. Going too fast now cannot help you on marathon day.
Ask yourself; Am I the exception to this physiologic fact? If you really think
you are, then it's time you started racing for money. |
| You've done the work, don't blow it now by running too many miles or too
hard. |
| Keep your eyes on the prize. |
Specific goals
| Two quality sessions per week at threshold pace for 2-3 weeks while
decreasing your weekly mileage.
Note: One session may be a tempo run and the other session may be
intervals at threshold pace. |
| 2 weeks before your marathon, you'll run approximately 55% of your peak
week's mileage. |
| 1 week before your marathon, you'll run approximately 15% of your peak
week's mileage.
Note: Between each threshold work-bout, you will have full recoveries. |
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