As we enter the final 6 weeks of preparation, the question many are asking is, when must my last big long run be, and how far?
Firstly, if you are doing one of the final qualifying races this upcoming weekend 24/25 February, then that will be your last run over 40 km. You will then take an easy weekend and do a long run of 28-30 km to end your long training.
If you have already qualified, take this weekend easy then do 2 more long weekends, one over 4 hours and one around 3 hours.
Below I give a suggested breakdown:
|Date||Qualified||Still to qualify|
|24/25 Feb||8-10 km||Qualifier 42.2 km|
|3/4 Mar||40-46 km or 4-6 hours||8-10 km|
|10/11 Mar||28-30 km or 3 hours||28-30 km or 3 hours|
|17/18 Mar||16-20 km||16-20 km|
|24/25 Mar||8-10 km||8-10 km|
What if you are pressed for time and cannot get in a 4-6 hour run? Do 2-3 consecutive long runs over a 24-36 hour period. eg. Saturday 3 hours/Sunday 2 hours OR Friday evening 90 min/Saturday 2 hours/Sunday 90 min.
Most importantly, you need to start cutting back as you get closer to race day. Remember:
Your primary goal for success is still to arrive at the start line healthy, strong and injury free.
Almost there! Keep running, laughing and living to the max!