WHY IS THE 20 MILER SO SPECIAL?
This week the long run for the marathon training is 20 miles! This is the furthest long run in the marathon training. We don’t run further than 20 miles because we can receive similar benefits without inflicting as much damage. We strengthen our bodies by breaking them down first. Running 20 miles breaks your body down a lot. It is important to do once because it mimics race day. Some people worry that they may not be able to run 6 more miles. However, what they are forgetting is right now you are running with your training body. That means that your body is weaker now than it will be on race day. We will gradually taper so that on race day we are ready to peak and so you are running using your performance body. So have confidence knowing that if you can run 20 miles on a training body, you will be able to run 26.2 on a performance body.
The 20 miler is special because it is our “dress rehearsal” for the race. This is the time to figure out what you want to eat for breakfast, what you are going to wear, your race day fueling plan, what music you are going to listen to, how fast you should start out at, what your personal mantra will be etc, etc. Good luck! You can do it!!
Sunday: Recovery day! Plan your workouts for the week, use a foam roller, go for a walk, and take a nap!
Monday: Warm-up by walking or jogging 1.5 miles. Then do 3 x 1mile downhill repeats on 6-8% grade hill at 10k pace effort. Then cool down by jogging or walking 1 mile.
Tuesday: 45 min cross-train.
Wednesday: Warm-up by walking or jogging 1.5 miles. Then do 3 x 1600m at interval pace. Pace for the interval workout should be your 5k race pace and then subtract 10-20sec. You should feel like you are working HARD. In between each interval, rest by walking 200m (or about 3 minutes). Then do 4x200m accelerations. Then cool-down by jogging or walking 1 mile.
Thursday: 45 min cross-train.
Friday: Long Run 20 (Half-marathon 11 miles). Pace is your 5k race pace plus 90-120sec. The pace should feel EASY. Be sure to ice after!
Saturday: Recovery workout walk or jog 20-30 minutes to help your body recover from the long 20 miler.
*If you are training for a half-marathon do the same work-outs except your long run is shorter this week.