Race Week Sharpener
Workout - Race Week Sharpener
- 12min @ 8'30''/km
- 12 lots of:
- 1min @ 6'00''/km
- 1min @ 8'00''/km
- 10min @ 8'30''/km
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Intro: Lee Grantham’s 7 Days to Marathon Success: The Perfect Race Week Plan packs practical wisdom for the final seven days. This summary captures the core strategy—try it this week, then dive into the full video for additional context and nuances.
Key Points
- Race week centers on reducing volume while keeping some intensity, all while shielding both your body and mind from unnecessary stress.
- Your nutrition should remain predictable; this isn’t the time to test unfamiliar foods or dietary changes.
- Sleep quality, immune boosters like ginger, garlic, and vitamin C, plus calm travel routines all deserve real attention.
- Shorter runs with clear purpose preserve your readiness without pushing into overtraining.
Workout Example (7‑day plan)
| Day | Session | Details |
|---|---|---|
| Sunday (7 days out) | Final Long Run | 16 km (10 mi) total – 5 km easy, 6 km at marathon pace, 5 km easy cool‑down. Warm‑up, solid cool‑down, then a carb‑rich recovery shake. |
| Monday | Rest | Full rest – no run. Focus on recovery, hydration, and travel prep. |
| Tuesday | Easy Run | 8 km (5 mi) in Zone 2, relaxed effort. |
| Wednesday | Reduced‑Volume Intervals | 12 × 1 min pickups @ ~10K pace (or half‑marathon pace) with 60 s jog recovery. Total 30–40 min including warm‑up & cool‑down. |
| Thursday | Travel/Rest | Complete rest day. If you fly, wear compression socks & a mask, walk 45 min after landing to keep legs loose. |
| Friday | Light Recovery | 35 min easy jog, optional stretch breaks. |
| Saturday | Pre‑Race Shake‑out | 30–35 min easy run, finish with 2 min at threshold, then cool‑down. Follow immediately with a carb‑rich recovery shake. |
| Sunday (Race Day) | Race! | Trust the week’s work, stay relaxed, and hit your marathon pace confidently. |
Practical Tips
- Stick with familiar eating patterns; the reduced weekly mileage already triggers natural carbohydrate loading without extra intervention.
- After finishing each run, take in fast-absorbing carbs and protein (bananas, oats, protein powder) to replenish glycogen stores.
- Pursue early bedtimes and longer sleep windows—aim for 8–9 hours nightly to absorb race-day anxiety.
- During travel, limit infection risk by wearing masks, washing hands frequently, and using compression socks on flights.
- If fatigue creeps in unexpectedly, remember the aim is sharpness, not speed—dial back the pace if needed.
Closing Note: Put this plan into action this coming week, then adjust paces and distances in the Pacing app to align with your specific marathon target. You’ll stand at the starting line recovered, composed, and primed to run strong.
References
- 7 Days to Marathon Success: The Perfect Race Week Plan - YouTube (YouTube Video)