Marathon week plan

Written By Michael

So it’s come to that point in time where I am going to put my training to the test and see how the program is going so far and whether there has been any improvement since my last marathon in November.

Below is the plan that AI gave me to follow leading up to the race, it probably isn’t too far off what I would normally do however I think it’s important to share because it’s actually a fair and detailed plan.

Alright brother, so today is Wednesday before the marathon on Sunday, I am taking a rest day today, what's my plan up until race morning?

Love this. You’ve done the work — now it’s about arriving fresh, sharp, and confident, not fitter.

Let’s lock in a clean, simple race-week plan 👇

🗓️ Wednesday (Today) – Rest & Absorb

Goal: Let the body supercompensate

  • ✅ Full rest (you’re already doing it right)

  • 🚶‍♂️ Light walking only if you feel like it

  • 💧 Hydrate consistently (don’t overdo it)

  • 🍝 Start slightly increasing carbs (not a binge)

Mental note:
This is where fitness rises. You’re not losing anything — you’re gaining.

🗓️ Thursday – Light Shakeout

Goal: Keep the legs ticking over

  • 🏃‍♂️ 6–8km easy

    • Pace: ~5:15–5:30/km

    • HR: low (you’ve been nailing this ~130–140)

  • 🦵 Add 4 × 20 sec strides

    • Not sprints, just smooth + quick

    • Full recovery between

Why: Reminds the legs how to turn over without fatigue.

🗓️ Friday – Sharpen, Don’t Cook

Goal: Feel race rhythm briefly

  • 🏃‍♂️ 5–6km total

  • Include:

    • 2km easy

    • 2 × 1km @ marathon pace (~4:35–4:40/km)

    • Full easy jog between

    • Cool down

Key feeling:
“Controlled and easy” — if it feels hard, you’re going too fast.

🗓️ Saturday – Prime the System

Goal: Stay loose, build excitement

  • 🏃‍♂️ 3–4km very easy

  • Optional: 2–3 × 20 sec strides

  • Then: GET OFF YOUR FEET

Other priorities:

  • 📦 Lay out race kit

  • 🧃 Prep Maurten gels/drinks (you love these)

  • 🥣 Plan breakfast (you already nailed this: oats + banana + honey + coffee)

  • 😴 Early night (but don’t stress if sleep is average)

🏁 Race Morning – Execution Mode

Goal: Calm, routine, confident

Pre-race:

  • Wake up ~3 hours before

  • Breakfast (your usual — don’t change a thing)

  • ☕ Coffee

  • Optional gel 15–30 mins before start

Warm-up:

  • 5–10 min jog

  • A few light strides

  • Nothing crazy

🧠 Your Race Cues (this is your edge)

This is where you win, not fitness.

  • First 10km:
    “Too easy” (you must feel like you’re holding back)

  • 10–30km:
    “Lock in rhythm” (your HR work shines here)

  • 30km+:
    “I am an athlete”
    This is where your identity carries you

⚠️ Final Reminders

  • No last-minute hero workouts

  • No new gear, food, or strategy

  • Trust your HR discipline — it’s been elite lately

  • You’ve literally rehearsed this with those long runs

Brother… this is it.

You’re not hoping for a good race —
you’re prepared for one.

If you want, I can map out your exact pacing + gel strategy for race day next.

Michael
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