This is week 10 of training. After this week, race day will be six weeks away. This week, you'll do Yasso 800s, which have become famous for boosting fitness and predicting marathon finishing times. You'll also do a longer marathon-pace run and a 20-mile long run. To balance out all that hard work, you'll have three rest days and just one short, easy run.
The Yasso 800s (named, of course, for Runner's World's Bart Yasso) are part of a simple speed workout that involves running 800-meter repeats (two laps around the track) with 400 meters of recovery in between. You aim to run the repeats in a time that's "equal" to your marathon time. That is, if you're shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds.
If you don't have a track nearby, you can do the same workout on a
treadmill or a flat, traffic-free stretch of road. If you're using a
treadmill, set it 20 seconds faster than your goal pace, or at a 2
percent incline, to get a workout equivalent to what you'd get outside.
On
your long run, if you feel ready, you can try picking up the pace in
the final two to three miles to practice the fast finish you'll make in
the race.
Sunday: Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Tuesday: Yasso 800s - 9 miles total
Wednesday: Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday: Rest
Saturday: 20 Miles LSD (pace 10:04-11:04)
Total planned miles: 43
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