Only two weeks to go; how do you feel?
You have completed your last ‘long’ run before race day; I’m on holiday in Cornwall and ran along a costal path that took in lots of sand dunes. It was seriously hard work running up the dunes, but the views out across the beach and the sea were fantastic and made it worth it.
This is the view from the apartment window, we ran to the furthest land point you can see on the left. I’d estimated it as about a 5 mile round trip, it turned out to be 7.6miles of hard work.
We are now entering a phase known as tapering. This is basically a way of resting your legs to give them maximum energy on race day and reduces your risk of over-training and injury.
In this weeks programme, we are lowering the mileage but will aim to up your pace a little over shorter runs, before taking it easy next week. I want you to focus on the self myofascial release, try to roll your legs every day this week.
Make sure you stay fully hydrated over the next two weeks, refer to the hydration and running performance post to calculate your minimum fluid intake.
Day 1
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Day 2
6 mile run – RPE 6-8
Focus on running technique
Day 3
Resistance Circuit x 2
Day 4
4 mile run – RPE 7-9
Go for it, really push your pace
Day 5
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Day 6
Total Rest Day
Day 7
8 mile run – RPE 7-8
Push your pace, aim for 10-30seconds per mile faster than your race pace
Darren
http://www.achievebootcamp.co.uk
http://www.achieve.me.uk
http://www.achieve100goals.com
