Be certain to practice fluid and energy intake during your long runs. Take 6 to 8 ounces of fluid every 30 to 35 minutes, and ideally 100 to 120 calories of energy intake within the same period.
Marathon-Specific Long Run for Week 7
- Begin the run with 6 miles very easy (1:30 to 1:45 per-mile slower than goal marathon pace)
- Run miles 6 to 12 at 8 to 10 seconds per-mile slower than goal marathon tempo
- Mile 12 to 13 is a recovery mile; ease back to easy tempo pace, similar to opening 6 miles
- Run miles 13 to 19 at goal marathon pace
- Cool down with 1 mile easy (20 total)
Reminders for the two marathon-specific long runs: Make sure to take in plenty of fluids and carbohydrates, and also be sure to create a course that replicates the marathon you are targeting.
Sample Weekly Schedule for Weeks 4, 5, 6, 7
Monday: Short recovery run or non-run day (rest); optional non-running aerobic exercise—preferably spinning on a stationary bike or a pool session.
Tuesday: Run easy for 6 to 7 miles with 8 x 100m to finish the run.
Wednesday: Long intervals with shorter recovery during weeks 4, 5 and 6. After a proper 20-minute warm-up, target 3 to 4 x 2-mile repeats (6 to 8 miles of intervals). Each 2-mile repetition should be run a hair quicker than the previous with the first mile in the anaerobic threshold neighborhood (roughly current half marathon race fitness). The final repeat should be at or a tad slower than 10K race pace.
On week 7, replace this session with an effort-based fartlek run of 1-2-3-4-5-4-3-2-1 (minutes) pick-ups. The recovery should be 1:30 between each pick-up.
Thursday: Short run of 4 to 5 miles (optional non-run workout) or off day.