Week 6 marathon training diary

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THE word this week is “peaking”.

Peaking is when you start to ease up on your training. There is not much you can do to dramatically add to your fitness in the final three weeks but there is a lot you can do to reduce it. Training too much is the biggest danger.

From now on, less is best: less volume, less frequency but there should be no reduction in intensity. In other words, you reduce the number and length of runs but do not reduce your running pace.

Marathon
Monday, rest. Tuesday, 45 minutes easy. Wednesday, 30 mins steady to hard but not all out. Thursday, 30 minutes easy. Friday, rest or 30-min brisk walk. Saturday, 20-30 min steady run at your goal pace or Parkrun plus another 20 mins at easy pace. Sunday, 60 mins easy. The running times given are a guide only, if tired, cut back.

16km
Same as marathon.

10km
Monday, 20 minutes. Tuesday, rest. Wednesday, as per marathon. Thursday, 45 minutes. Friday, rest or brisk 30-min walk. Saturday, 3km at your goal pace or Parkrun. Sunday, up to 60 minutes.

5km
Monday, 30 mins. Tuesday, rest. Wednesday, 20 mins steady (but not all out). Thursday, walk 30 mins. Friday, rest. Saturday, 2km at your goal pace. Sunday, 40 min easy.

  • Online entries are open at www.southlandfestivalofrunning.co.nz
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