For the next 20 days

• Take 3000mg of Vitamin C per day – 1000mg at lunchtime and 2000mg at bed time
• Get to bed early – recover from the jet lag
• Stay away from anyone who is half way sick

Wednesday 9th Oct (19)

• Pilates

Thursday 10th Oct (18)

• 15 min warmup
• 4 x 1 mile repeats at 6:35 min/mile pace with 2m.30s recovery between each repeat
• 10 min cooldown

Friday 11th October (17)

• 45 min slow with 4 x strides (50 meters per stride – gradual increase of speed during the stride – objective is to stretch out the legs)

Saturday 12th October (16)

• Do a 30 min run in the morning
• Carbo load between 6 & 7 (eg. pasta dinner) take lots of water

Sunday 13th October (15)

• 20 mile run “race prep”
• 7am – make a cup of coffee while a bath is running, drink the coffee in the bath.
• After the bath – stretch
• Take 1 gel before the run
• First 5 miles @ 8.00 min/mile pace – take a gel at 5 miles
• next 10 miles @ 7:30 min/mile pace – take a gel at 10 miles, and take a gel at 15 miles
• Last 5 miles @ 8.00 min/mile pace
• Stretch + 4 x strides followed by a protein drink
• Follow by Epson salts hot bath

Monday 14th October (14)

• Make sure to call Peter and review the Sunday long run
• Recovery jog for 30 minutes

Tuesday 15th October (13)

• 60 min easy run

Wednesday 16th October (12)

• Pilates

Thursday 17th October (11)

• 15 min warmup
• 4 x 1 mile repeats at 6:35 min/mile pace with 2m.30s recovery between each repeat
• 10 min cooldown

Friday 18th October (10)

• 45 min slow run

Saturday 19th October (9)

• 45 min easy + 4 strides

Sunday 20th October (My Birthday :)) (8)

• 10 miles @ 8:00 min/mile pace

Monday 21st October (7)

• 30 min jog

Tuesday 22nd October (6)

• 10 min warmup
• 20 min at goal pace (to be decided after the 20 mile run on Sunday 13th October – Conversation with Peter on Monday 14th)
• 10 min cooldown

Wednesday 23rd October (5)

• Pilates (take it very gentle – go easy)

Thursday 24th October (4)

• Start increasing the amount of water I’m drinking (normal is between 2L & 3L)
• 20 Min Jog

Friday 25th October (3)

• 30 min slow jog + 4 strides

Saturday 26th October (2)

• 20 Min slow in the morning

Sunday 27th October (1)

• Drive to Dublin early
• After the Expo and check to the hotel do a 5 or 10 min jog
• Have a bath and stretch
• Make sure to eat dinner no later than 5pm

Monday 28th October – (0!!!!)

• Run a Marathon PB