Running Man: One Last Big Week

Oct 5, 2009
Outside Magazine

This is it -- one last big week of training, then let the tapering—and nerves—begin.

With 26 days until the NYC marathon, the Run Mammoth coaches have me hitting 62 miles -- the highest we've decided I should go given my history with injuries showing up as I go beyond 60 miles a week. With less than 4 weeks to go, there's still enough time to gain more fitness from heavy workouts, though the key now is to keep it steady—and not to get hurt. There's nothing you can do to improve your fitness dramatically just one month before a race, so don't kill yourself at this point. At this point, "the hay is in the barn," as my training buddy Marc says. Well, all but one week of hay.

Here's this week's training schedule:

Monday: Recovery - 8 miles at 7:18 pace
Tuesday: Intervals - 5x1 mile (at 5:39 pace, 2:30 rest), 2 miles warm up/cool down
Wednesday: Recovery - 8 miles at 7:18 pace
Thursday: Rest
Friday: Tempo - 5 miles at 5:43 pace, 2 miles warm up/cool down
Saturday: Recovery - 8 miles at 7:18 pace
Sunday: Long tempo - 10 miles at 6:48, 10 miles at 6:03
Total: 62 miles

—Justin Nyberg

Filed To: Fitness

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