12-week training - "Full-Cream" week 9
- Week 9 'Full Cream'
Having completed our longest training run, the focus this week is on
maintaining our momentum in building strength and endurance. The
second half of the week is a mini-taper as we prepare for our second
'marathon pace run,' which we will use to gauge our progress through
the program to date.
Disclaimer: Never do anything that will harm your health. Consult
with your doctor before beginning any new exercise program.
Monday August 2 - light jog, 3 km (2 miles).
Tuesday August 3 - strength endurance session, 12 km (7 miles),
incorporating 3 km (2 miles) at your 5-km race pace, then immediately
into 4 x 2-minute hill repeats. You've got to love and respect these
demanding sessions to get the most out of them.
Wednesday August 4 - light recovery run, 5 km (3 miles), and swimming
session to ease the muscles.
Thursday August 5 - medium intensity run, 12 km (7 miles) including 5
x 100 m downhill 'strides.' Treasure each run as a gift from Above.
Friday August 6 - focus your activities on something other than
running today. Enjoy some alternate exercise.
Saturday August 7 - light recovery run, 5 km (3 miles), and swimming
sessions. Prepare for tomorrow's run as though for the real thing.
Sunday August 8 - 2nd 'marathon pace run,' 26 km (16 miles) at precise
marathon target pace. By now we have an idea what we would like the
clock to show as we cross the finish line of the Big Race. This
session helps us determine whether we might be on target to reach that
goal. Calculate the average per-mile or per-kilometre pace you'll
need to run to reach your target goal in the marathon, and aim to run
as close as possible to exactly that pace for 26 km (16 miles). It
will be easier in the beginning and become progressively more
challenging to maintain that pace. If your goal is a realistic one,
you should complete this session with the feeling there's plenty of
gas left in the tank.