Week 16 Nailing a Sub 2 Hour Half Marathon
Week 16 PEAK – RACE WEEK
Race week is here. You are fit and strong, you know that you can go the distance and more importantly that you can dial the pace in. You know from your long runs the focus that you need to sustain the goal pace and that the hydration and nutrition is covered. You have been committed and consistent, disciplined and determined. You FEEL GREAT because you ARE IN GREAT SHAPE. You have stacked good training on top of good training. Your body and mind know what to expect. You have controlled everything in your power that you have control of. You have let the other stuff go.
There is one final sharpen up workout, this will keep the legs fresh. You will probably complete this Fartlek and feel like you want to do more. Don’t.
Be calm, visualise the race day, the start line, the start, re-read Pre race mistakes and how to avoid them. Have your gear ready and packed, know what you will do for a warmup, pre-race meal, go over the race plan one last time.
You HAVE got this. Enjoy the day.
BE THE BEST YOU CAN BE
I look forward to hearing how you get on. coach@rhodesrunner.com
Monday – Rest / Day off
Tuesday – Easy Run 30-45mins, pace 5:52-6:25
Wednesday - Recovery or Cross Train, 30mins, pace 5:52-6:25
Thursday – Fartlek 45mins, 4-6x 1minute repetitions, at 5k effort or faster, with 1 minute recovery between each rep. Run 15mins to warm up (5:52-6:25) before Fartlek and 15mins(5:52-6:25) to cool down.
Friday / Saturday - Recovery or Cross Train, 30mins, pace 5:52-6:25
Sunday – RACE – HALF MARATHON
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