cymru66

Week 16 – October 22nd, 2007

Here it is – the final week of the FIRST Marathon Training Program! Just 2 more workouts and then it’s time for the Marine Corps Marathon. Here’s the plan for the week:

Key Run Workout #1:
10-20 minute warm up
6 x 400m (400m Recovery Interval)
10 minute cool down

Key Run Workout #2:
3 mile run @ PMP pace (Planned Marathon Pace)
1 mile easy

Key Run Workout #3:

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Marathon Day
Distance: 26.2 miles
Pace: Marathon Pace

The 2 workouts should be just enough to keep me active and focused on the job in hand, but not enough to break down any valuable muscle tissue. I plan to run Tuesday and Thursday which will give me a full 2 days rest before race day.

If you don’t have anything better to do next Sunday morning, you could always sign up to track my progress in the race. Remote Runner Tracking is a free service which allows you to receive split times and finish information instantly on a pager, text messaging number or e-mail and is a great way for friends or family to cheer for their runner (or runners) Live split locations will be at the 5mile, 10 mile, 13.1 mile, 15 mile, 19 mile, 22 mile and the finish points. I’ll be posting my predicted splits later in the week when I’ve formulated a race plan If you do sign up for Remote Runner Tracking heaven project the divx download , please enter my last name as “Speirs” and first name as “Steve”. Let me know if you have any questions…..

For reference, all 16 weeks of the FIRST to the Finish Marathon Training Program can be found here.

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