Recovery Run | First peakweek

Hi all! Welcome back to my running blog!

With less than 6 weeks until the marathon my peak weeks have started. Which are weeks in which you increase your weekly kilometers to an extent that your push your body one last time before the race while giving it sufficient time to recover.

The difficult thing to plan is that:

• the benefits from a heavy training will be roughly available after 2 weeks.
• your body needs roughly 3 weeks to fully recover.

Therefore I always find myself struggling with the planning. Will I need 3 weeks rest (and be fully rested) or do an extra peak week and rest 2 weeks (so your extra training should be in the system).

In order to find a middle ground I made this schedule for the remaining weeks:

Here I do 3 peak weeks, but don’t reduce the weekly km that drasticly as you are suppost to do (normally -50% week).

Another day another run!

With more weekly kilometers you should alternate between heavy and easy runs.
Today was a short recovery run where my focus was on keeping my heartrate below 140 bpm so 1. i improve my running economy and 2. The workout doesn’t cost any energy so I can do more workouts without the need to recover,

Weekly progress 34km from 75km goal completed . For the next few days I aim to do one short run (tomorrow) and a sunday long run! Which should be plenty to reach my weekly target!

Happy running