Week 12 - "Full-Cream"

Monday August 15 - gentle recovery run, 5 km (3 miles). Tuesday August 16 - anaerobic threshold session, 15 km (9 miles), including 4 x 1000 m repeats at 2-mile race pace, with a 3-minute jog-recovery between each. Wednesday August 17 - easy recovery jog, 7 km (4 miles). Thursday August 18 - day off running. Friday August 19 - our final semi-long run, 16 km (10 miles) at easy 'conversational' pace. Saturday August 20 - race 2 miles (3.2 km), our last really intense 'hit-out' before the marathon. Be sure to warm up for at least 3 kms (2 miles) prior to the race and warm-down at least 1.6 km (1 mile) afterwards. Stretch fully before and after the race. Give it everything you've got. A good taste of the racing vibe! Sunday August 21 - easy recovery jog, 7 km (4 miles). Monday August 22 - 'focus' run, 10 km (6 miles) including 3km (2 miles) at 80% effort, and 5 x 100 m 'strides.' Bringing it all together, we are now fine-tuned and almost ready to go! Tuesday August 23 - day off running. Relax positively. Wednesday August 24 - easy 'loosener' run, 5 km (3 miles) including 3 x 100 m 'strides.' No cobwebs! It's all in the Hands of the Supreme now... Thursday August 25 - MARATHON.