Planned: 18 mi

16-20 mile (25-32 km) Long Run

Workout Purpose:
Build endurance and leg resistance to fatigue.

Coach Notes:
Time on your feet is more important than pace in a Long Run. Run easy and run long. Use “Long Run” pace for the Long Run workout. Incorporate hills of varying lengths and inclines into your easy runs and long runs each week. This will condition your legs to be strong in the final stretch of your race. See the article on Long Runs: https://run.mcmillanrunning.com/the-marathon-long-run/

Planned: 30:00

Welcome to Yoga Recovery for Runners, the only yoga program used and endorsed by world renowned running coach Greg McMillan. This 30 minute sequence is designed for use after your run or workout to allow the tissues to adapt and re-lengthen. In this practice we work with the body in terms of active recovery and injury prevention specific to the areas of the body that tend to be over-stressed by running. This way we can enhance the long term sustainability of our athletic careers. Remember that we’re not only recovering from our last run, but preparing for our next. We’ve even included a bonus 8 minute post-run quick stretch for those days when squeezing in a full-length routine just isn’t possible. Are you ready to free your stride? Let’s get started!

Off or Cross-Train 30-45 minutes

Workout Purpose:
Build endurance

Coach Notes:
“I attribute my success to this: I never gave or took any excuse.” Florence Nightingale

Planned: 1:05:00

15-25 minute Warm-Up + 8-10 x 1 minute surges at a medium-hard effort with 1 minute recovery in between + 15-25 minute Cool-Down

Workout Purpose:
Build speed – VO2max.

Coach Notes:
After your big long run, this workout is optional. If you are tired, just run easy today.

Coach’s Note:
Congrats! After completing the Strength in Stride system, you arrive at your peak race-fit, strong and fast! Taper down your strength training as the race nears so you have lots of energy on race day.1) Single Leg Reverse Knee Taps: 5-10 repetitions
2) Box Jumps: 10-15 repetitions
3) Chest Press on Ball: 10-12 repetitions
4) Renegade Row: 8-12 repetitions
5) Stability Ball Rollbacks: 10-15 repetitions

Planned: 1:00:00

50-70 minute Easy Run

Workout Purpose:
Build endurance

Coach Notes:
Racing is hard. Expect it to be. In fact, expect it to be the hardest thing you’ve ever done. This mindset brings out your best.

Planned: 1:45:00

Goal Pace Workout: 20-30 minute Warm-Up + 50-60 minutes at Goal Pace + 20-30 minute Cool-Down

Workout Purpose:
Build endurance + pace control.

Coach Notes:
This is a great opportunity for a dress rehearsal for your race. Try out your nutritional routine and your equipment. Choose a flat, marked course like your race course so you can really ‘dial in’ your race pace.

1) Russian Twist on Ball: 20-30 repetitions
2) Walking Lunges: 10-20 repetitions
3) Lunge Jumps: 10-20 repetitions
4) Windshield Wipers: 12-20 repetitions
5) Medicine Ball Slams: 10-15 repetitions

Off or Cross-Train 30-45 minutes

Workout Purpose:
Recovery day.

Coach Notes:
Run happy. If you’re trying too hard & running has lost its joy, take a step back & be grateful that you can even run. Some can’t.

Planned: 1:00:00

50-70 minute Easy Run

Workout Purpose:
Build endurance.

Coach Notes:
Are you overthinking your running? Know the whys and hows but remember it’s a simple sport.

These drills can be anywhere between 20 to 50 meters.

We are going to begin with loosing form drills:
1) Loosening Skips: Single Arm Circles
2) Loosening Skips: Double Arm Circles
3) Loosening Skips: Chest Stretch
4) Loosening Skips: Side Circles

Form Drills:
1) Side Skip
2) Karaoke
3) A Skip
4) B Skip
5) Butt Kicks
6) Straight Leg Run
7) Short Sprint

Coach Notes: Form drills help improve upright posture, head position, arm movement, hip extension, and knee drive.