Day 1 — OFF / Recovery
- Full rest
OR - 5 km very easy jog
Day 2 — Incline Intervals (Race-Specific)
- Warm-up: 10 min easy (0–1%)
Main Set:
-
3 ×:
- 15 min @ 10–13% incline
- Effort: steady, sustainable
- Speed: power hike / slow run
- 5 min easy walk/jog (0–2%)
-
Cooldown: 10 min
Total time: ~75–80 min
Day 3 — Easy + Light Strength
- Run: 10–12 km easy
Strength (reduce volume):
- Bulgarian split squat: 2 × 8/leg
- Step-downs: 2 × 10/leg
- Walking lunges: 2 × 10/leg
- Light core (plank 2 × 45 sec)
Day 4 — Steady / Controlled
- Warm-up: 10 min easy
Main:
-
30–35 min steady (Zone 3)
-
Slightly reduced vs Week 7
-
Cooldown: easy jog
-
Total: 12–13 km
Day 5 — Recovery
- 5–6 km very easy
OR - Full rest (recommended)
Day 6 — Long Run (FINAL PEAK SIMULATION)
Target: 6–7 hours
Structure:
- 60 min easy run
- 45 min incline @ 10–12%
- 45 min easy run
- 45 min incline @ 12–14%
- 30 min easy run
- 45 min incline @ 10–12% (late fatigue)
- Remaining time easy run
Fueling (CRITICAL):
- 70–90g carbs/hour
- Follow exact race plan
- Hydration consistent
Goal:
- Full race rehearsal
- Test nutrition strategy
- Finish strong (not destroyed)
Day 7 — Back-to-Back Run
- 20–22 km easy
- Very relaxed pace
Goal:
- Maintain movement on fatigued legs
- No intensity
Weekly Notes
- Total volume: ~90–100 km
- Last heavy week before taper
Adjustments:
- If extreme fatigue:
- Reduce Day 3
- Skip Day 5
Key Focus This Week
- Race simulation execution
- Fueling precision
- Controlled effort
- Confidence building
Coaching Reminder
This is your dress rehearsal.
Do NOT:
- Try to “prove fitness”
- Overpush pace
- Experiment new nutrition
Do:
- Execute like race day
- Stay disciplined
- Finish feeling in control
Next Phase
After this week:
- Volume drops
- Recovery increases
- Focus shifts to freshness for race day
