Week 10 - "Full-Cream"

Monday August 1 - just a light jog of around 3 km (2 miles). Tuesday August 2 - strength endurance, 12 km (7 miles), incorporating 2 km (1.5 miles) at 2-mile race pace, then immediately into 5 x 2-minute hill repeats. Wednesday August 3 - light recovery run, 5 km (3 miles), and some swimming if possible. Thursday August 4 - 'focus' run, 14 km (8 miles) including 3 x 10 minute 'tempo' efforts at about your 5 km race pace with only a 2-minute slow-jog recovery in between. This session is all about gearing our body, vital, mind and heart toward the task at hand.  Throughout each 10-minute 'tempo' effort, try to remain completely focussed, eagerly striving yet consciously relaxed. Friday August 5 - medium intensity run, 10 km (6 miles) including 6 x 100 m downhill 'strides.' Float above the ground during each of the strides. Saturday August 6 - day off running. Try something else. Sunday August 7 - Sunday long run, 32 km (20 miles). If possible, run with a group who might also be in training for the same marathon. Entering a race with close friends widens the heart, strengthens the collective will and expands your capacity and enjoyment.