M4T W16

This is the final week of training and you will start it with a rest day and no cross training. Your race is this weekend! Your hard-core training may be done, but there's still plenty you can do to increase your chances of being your best on race day. Take the days of rest on the schedule. Be sure to eat right—about 60 percent of your daily calories should come from high-quality carbohydrates, like vegetables and whole grains, but don't go overboard. Iron out all your race-day logistics as soon as possible, so you can enjoy your big weekend. Get as much sleep as you can. At least eight hours each night is ideal.

Sunday - Rest Day

Monday - 3 miles easy (10:35 pace)

Tuesday - Intervals - 7 miles
2 miles easy running
6x400 @ 1:56 with 200 easy run rec
1-2 miles easy running

This is your taper workout. It will get some turnover going in your legs but will end before you start to feel any fatigue.

Wednesday - 3 miles easy (10:35 pace)

Thursday - Rest day

Friday - 3 miles easy (10:35 pace)

Saturday - Race Day 26.2 miles!!

Total planned miles 42.2