How to Prepare for a Back-Up Race

Week Three: Race Week (follow your normal taper week)
Monday: Easy run 40 minutes
Tuesday: Cross-Train 30 minutes
Wednesday: Easy run 30 minutes with 4-6 3-second pick ups
Thursday: Rest
Friday: Easy run 30 minutes
Saturday: Rest
Sunday: Marathon 

Even though you're probably down about NYC's cancellation, now is your chance to use this extra time and perfect your pre-race food strategy.  

If the marathon is four weeks out:

Week One: 
Monday: Easy run 50-60 minutes
Tuesday: Cross-Train 40-45 minutes
Wednesday: Tempo Run or Speed Workout (eg. 20 min plus warm up and cool down)
Thursday: Cross-Train 40-45 minutes
Friday: Easy run 40 minutes
Saturday: Long Run – 15-16 miles
Sunday: Rest

Week Two: 
Monday: Easy run 50-60 minutes
Tuesday: Cross-Train 40-45 minutes
Wednesday: Tempo Run or Speed Workout (eg. 20 min plus warm up and cool down)
Thursday: Cross-Train 40-45 minutes
Friday: Easy run 40 minutes
Saturday: Long Run – 12 miles
Sunday: Rest

More: 4 Valuable Marathon Lessons

Week Three:
Monday: Easy run 45 minutes
Tuesday: Cross-Train 30-40 minutes
Wednesday: Tempo Run (eg. 15-20 min plus warm up and cool down)
Thursday: Cross-Train 30-40 minutes
Friday: Easy run 40 minutes
Saturday: Long Run – 8-10 miles
Sunday: Rest

Week Four: Race Week (follow your normal taper week) 
Monday: Easy run 40 minutes
Tuesday: Cross-Train 30 minutes
Wednesday: Easy run 30 minutes with 4-6 3-second pick ups
Thursday: Rest
Friday: Easy run 30 minutes
Saturday: Rest
Sunday: Marathon 

Read this FAQ for NYC Marathon Registrants to decide what you need to do now about race fees, deferments, and 2013 plans. 

More: The 2012 ING New York City Marathon: An Alternative Finish Line

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