12 Week Marathon Training Schedule – Week 11 and 12
Unfortunately the last week hasn’t been a great one for me. Managed to fall off my bike last week and hurt my knee pretty badly. Which has meant I haven’t been able to do a proper run in the 10 days before the marathon. Mentally I’m raring to go, so just hope the bruising goes down in time!
To sponsor me before the marathon jump onto my Just Giving Page! I’ll be raising money for Mencap, a fantastic charity that help disabled children in the UK.
It’s Race Time!
After the next two weeks of the programme it’s race day! It’s very important to get everything right on race day, this means practicing your morning routine before the big day and a practice run to make sure you’re comfortable with it, and also getting your nutrition right.
I’ll be carb loading Friday and Saturday night and be having peanut butter and bananas on Toast on Sunday morning. Having done the marathon before this is what I know I feel comfortable eating. If you haven’t done the marathon before then read more about getting your marathon day breakfast right.
Can’t wait to get out there with 40,000 other runners and get over the finish line! Final piece of advice before your marathon – enjoy it!
Here’s week 11 and 12 of my 12 Week Marathon Training Schedule:
Week 11
aim: for over 50 miles this week
Mon: 5 miles very easy
Tue: 6 miles steady
Wed: 10 miles marathon pace
Thu: 6 miles Fartlek
Fri: rest or 30 mins easy
Sat: warm up, 4 x 1 mile at 10K pace, warm down
Sun: 15–17 miles, starting slow, finishing faster
Your penultimate week should be only two-thirds of the mileage of your normal week, and your last week should have very little running in it. This will enable your body to recover and get the benefit of all the good work you have put in. Read all about marathon tapering here.
Week 12
Mon: rest
Tue: 20 mins jog
Wed: rest
Thu: 10 mins warm-up, 2 x 1 mile at race pace, in racing gear
Fri: rest
Sat: 20 mins jog with a few stride-outs
Sun: THE RACE
GOOD LUCK!
For the full training plan and training plans for different distances from Bruce Tulloh please visit his website – http://www.tullohbooks.com.
