M | Tu | W | Th | F | Sa | Su |
Easy w/ 10-20 strides | Intervals | Easy | Tempo (6-8 miles at GMP) | Easy | Long w/ 7-10 miles slight progression | Easy / cross train / off |
You have just come off a cutback week. You have caught your breath. Maybe you used the extra time to get ahead on a project, schedule a few extra meetings, or even have a civilized lunch break. That is good because the next two weeks are the heart of your marathon training. This is where you build the endurance that will carry you through the back half of race day.
Think of these weeks like the final push before a big product launch or closing a funding round. It is not about being dramatic. It is about putting in the consistent work so the big day feels like a celebration rather than a survival test.
Mileage and Long Runs
For the next two weeks, make your easy runs a little longer than usual. It does not need to be extreme, just enough to increase your weekly total. Your long runs should now be in the twenty to twenty‑two mile range. That is long enough to teach your body how to handle the strain of race day but short enough to keep you from running yourself into the ground.
Remember, the long run is not a race. You will often feel strong and tempted to run faster than race pace. Resist the urge. These miles are about building efficiency, teaching your body to move comfortably at race pace, and keeping something in reserve for the real thing.
Race Pace and Sustained Efforts
By now, race pace should feel as natural as your morning coffee order. You should be able to hit it without glancing at your watch. This is the perfect time to fine‑tune that skill.
Your interval workout this week should focus on longer sustained efforts rather than short bursts. Try something like two by five kilometers or three by two miles at race pace, with just enough recovery to regroup. These types of workouts are incredibly effective at locking in the feel of your target pace. They also build the mental focus you need to hold that pace when fatigue sets in.
The Big Picture
These two weeks are critically important. The mileage is high, the workouts require discipline, and the long runs are challenging. But every mile you run now is an investment in making race day feel achievable rather than intimidating. Stay patient, keep your effort controlled, and remember that the work you are putting in now is what will carry you confidently to the finish line.