Weekly Workout: Nail a marathon (or half) simulation run

As final preparation for your goal race, marathoners should aim to run 20-26K at goal race pace while those racing a half marathon should attempt 10-16K.

Marathon

Begin with 10-20 minutes of very easy running to warm-up and then proceed to run 20-26K at goal marathon pace. Finish with a final 10-15 minutes of easy running to cool-down.

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Half Marathon

Start with 5-15 minutes of very easy running to warm-up and then run 10-16K at goal half marathon pace. Finish with a final 5-15 minutes of easy running to cool-down.

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Do this workout either as part of a routine long run or else as a stand alone effort with a warm-up and cool-down. Also use this opportunity to rehearse many other race day details including what you plan to wear for the race, what foods you’ll eat both before and after the race, your in-race fueling plan and your pacing plan/strategy.

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At this point in training, running at race pace should feel reasonably comfortable and will help boost your confidence ahead of race day. It’s important you run the pace you feel you can maintain for the entire race distance. Avoid running faster, even if you can. Given the amount of time you’ll be running at race pace, there will likely be moments when it won’t be easy and you may doubt your ability. But remember that you’re still  in training and neither entirely rested (tapered) nor well fueled (carbo loaded).

In order to make the run go as smoothly as possible, take the days both before and after this workout very easy to stress recovery and also ensure you are well fueled and hydrated. Also choose a route that best mimics the type of course and terrain that you’ll face on race day.