Obviously if you’re training for a marathon you’re a rock star; used to scoping out a long-term training plan, rocking out at multi-tasking and achieving your goals. However, if there’s one thing even the most well-disciplined athlete and intellectual can’t manufacture, it’s time.
Below is a step-by-step of the “bare minimum” training plan to help you swim, not sink, on race day morning. I know “minimum” has never been your thing. Like I said, you’re the kid who did every single homework in the pass/fail class because you know life is about doing your best. But that’s exactly why you need this article. Your best right now has to do with quantity…and you – my friend – are balancing a lot.
The backstory: You’re 8 weeks out from your marathon, and it’s time to lock into a training plan that includes 2 medium and 2 long runs per week. That’s approximately 4 hours of running time per week. Repeat the mantra: I can do this. I’m a badass. Fast, fit, forward, finish. That shit will come in handy again during the last 6 miles of marathon morning. Keep it in your pocket.
The A Plan:
Replace X-train with “off” or “stretch” if you’re truly too busy for anything else.
If you’re super struggling with any of the above, worst case scenario split the runs and do either the Tuesday/Thursday runs or the long runs in incremental mileage over 2 days.
The B Plan:
HOWEVER, if at all possible go with the A plan. I highly suggest not running more than 3 times a week, and really using those other days to rest, recover, and stretch. One of the biggest reasons for race-related injuries is not taking the proper recovery steps.
After each run, but especially after long runs:
3. Foam roll
Everyone has 20 minutes to ice after a long run while you sit on your couch and devour an omelet. Make it your ritual and reward yourself with some well-deserved “me” time. Finally, we all have to prioritize at some point in life, and not all people will emulate our chosen set of important items. Therefore, I bring you the cheat list of Corporate America acceptable excuses that simply must be used at times in order to keep your training on track.
1. Doctors appointment
2. Repairman coming to your house/apartment
3. Bringing a child to school; parent to appointment
4. Stomach virus
Yes, superwoman/man, this isn’t in your ethical list of items to bring up unless it’s the absolute truth, but let me remind you about a few things….you deserve time to have a goal outside of your job. You deserve to take time off for the items mentioned above, and you likely aren’t. Taking moments to lower your stress levels by accomplishing things that are important to you outside of work will only improve your performance and output during the times you are there.
So here you have it, your 8 week plan of the bare minimum to get you race ready for marathon morning. Read it, soak it in, and live it. Go get em, rock star.