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Sep 2008
1:58pm, 22 Sep 2008
14,880 posts
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mxhornet
Personally, I would have done 6 miles at MP yesterday during a 12 mile run. Today would be 30-45 mins easy. Tomorrow club session which is 4 x 5 mins then 4 x 60s probably at a bit easier pace than normal. Wednesday repeat Monday. Thursday 6 x 200m @ 3k / 5k pace. Friday rest, Saturday 20ish mins very easy with 6 relaxed strides.
As it happens I'm racing 30 miles on Saturday and will be doing as above minus the 200s Thursday which will become a rest day and 20ish mins very easy with 6 relaxed strides on Friday.
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Sep 2008
3:13pm, 22 Sep 2008
469 posts
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Ex-pat Scot
Twopies - I wouldn't do so many PMP miles this week.
I'd do short PMP intervals (1/2m x 4 max) on Tues; short recovery run Wed, 5 m Thurs with 2 @ PMP; Fri short recovery; Sat 2-3 very gentle miles to shake the legs down, with a couple of 1 min intervals at PMP to wake you up.
Anything else is too much - there's not anything you can do now that'll help (except in the head - I tend to go nuts during the taper).
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Sep 2008
10:23am, 23 Sep 2008
169 posts
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MattTheRat
And I would do much, much less. Pre-marathon I'd do somehting like:
Sun: 12 miles with 6 at MP
Mon: rest
Tue: Short intervals
Wed: Rest
Thurs; 30-40 mins easy
Fri: 1k v.fast
Sat: rest
The Friday session is based on some Aussie carb-loading plan from Peak Performance that some people on the RW sub-3 thread use. 10 mins w/u, 1k flat out, 10 min c/d then stuff your face with carbs to superload with glycogen.
All my advice needs to be taken with the (very big) caveat that my PB is still only 3:04.
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Sep 2008
10:31am, 23 Sep 2008
8,300 posts
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Dave A
In the week up to my sub 3 I did the following:
Sunday: 12.2 miles @ 7:12 average
Monday: 8.15 miles @ 7:15 average
Tuesday: Rest
Wednesday: 6.5 miles @ 7:05 average with1 or 2 miles at PMP. At this point the taper madness started creeping in.
Thursday: Rest
Friday: 4 miles @ 8:17 average.
Saturday: Rest
Sunday: Race
Having had 2 weeks of steady taper before the last week, my legs felt alive and fresh every time I ran, and reduckng my run length on Wednesday and Friday left me full of energy and bouncing off the walls pre race.
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Sep 2008
10:35am, 23 Sep 2008
8,301 posts
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Dave A
As an extra to that. The Sunday, Monday and Wednesday pace wasn't planned, I just went out and ran easy and relaxed, and happened to average that pace.
The Friday run I held it above 8 mm's on purpose.
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Sep 2008
11:15am, 23 Sep 2008
14,203 posts
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B.B.
This is what I did the 7 days before Boston in April 2007. I did 3:09 in hard conditions on a tough course. Despite doing 3:06 at Berlin later in the year, Boston was definitely my best performance over marathon distance
Sun 9m at easy 7.57 pace
Mon 4m with 2m at tempo 6:00 pace
Tues Rest
Wed 4m at 7:59 pace
Thurs Rest
Fri Rest
Sat Flight
Sun 4m 9:30 pace in the Freedom Run with GF and friends
Mon Race
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Sep 2008
11:38am, 23 Sep 2008
476 posts
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Ex-pat Scot
Before my 3:02 last week, I did the following:
Mon 4.19 @8:25
Tue 6.65 intervals (8 x 1/4m with 45 secs jog recoveries)
Wed 3.79 fartlek - short sprints @7:30 overall pace
Thu 3.53 fartlek - short sprints again @ 8:00 overall pace
Fri 3.56 recovery run @ 8:35
Sat 2.48 gentle @ 8:30
Sun 1 m gentle warm up, then 26.2 @ 6:58 !!!
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Sep 2008
11:52am, 23 Sep 2008
5,542 posts
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Jock Itch
Before my Sub3.
Sun Sub3 baby !
Sat 2 easy miles with a few strides.
Fri Rest
Thu 2M with strides
Wed 5M with 1M @ MP
Tue 4M easy
Mon 2M easy RR.
Sun 10M
Sat 3M
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Sep 2008
11:53am, 23 Sep 2008
8,305 posts
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Dave A
One of the greatest feelings in the world isn't it Jock?
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Sep 2008
12:38pm, 23 Sep 2008
5,543 posts
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Jock Itch
Sensational mate...like a multiple orgasm whilst eating a Magnum ice lolly with Cindy Crawford 
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