Marathon Training: Week 16

It's race week—when all your hard work pays off!

By Alyssa Shaffer
woman running race picture
Photograph: Photo: iStockphoto

Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.

Take it easy on your two weekly runs, but do get out there to keep your muscles on track and your mind in the game. Good luck, and congratulations! You’ve earned it.

Try breaking your race into thirds: Do the first 9 miles at about a 70% intensity level, then miles 10-20 at about a 75% intensity level, and miles 20-26 at about 80%. "The best runners do the second half of the race faster than the first," says Solkin. "Don’t go out too fast, and leave something in your tank for the final push."

Week 16 Training Calendar

Total weekly distance: 33 miles

Monday Off
Tuesday Run 4 miles (75% intensity; you can speak in phrases)
Wednesday Off
Thursday Run 3 miles (70% intensity; you can speak mostly in sentences)
Friday Off
Saturday Off
Sunday Race day! 26.2 miles


NEXT: 12 Races To Do Before You Die

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