How Do I Prepare for a Plan B Race?

I’m trained up for the NYC Marathon, but have deferred my entry and going with a Plan B race two to four weeks from this weekend. How do I train seeing as I’ve already tapered for New York? I run four times per week; two easy, one hard, one long run, and cross-train twice per week. Thanks, Kate

Hi, Kate. It sounds like you made a sound decision for yourself. Not an easy one for sure. Here are a few training strategies to bridge the gap to your plan B marathon. The key is to do enough to maintain your fitness, but not so much that you leave yourself tired on race day. The shorter the time period, the less volume you’ll need to run. On other words, for a race two weeks out, it may be tempting to squeeze in a 20 miler to ease your mind, but a shorter long run will do the trick.

If the marathon is two weeks out:

Week One:

Monday: Easy run 45 minutes
Tuesday: Cross-Train 30-40 minutes
Wednesday: Tempo Run (eg. 15-20 min plus warm up and cool down)
Saturday: Long Run 12-14 miles
Monday: Easy run 50-60 minutes
Saturday: Long Run – 10-12 miles
Sunday: Rest

Week Two: Race Week (follow your normal taper week)

Wednesday: Tempo Run eg. 15-20 min plus warm up and cool down
Tuesday: Cross-Train 30 minutes
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Thursday: Rest
Friday: Easy run 30 minutes
Saturday: Rest
Sunday: Marathon

If the marathon is three weeks out:

Week One:

How to Taper for a Half Marathon
Nutrition - Weight Loss
Wednesday: Tempo Run (eg. 20 min plus warm up and cool down)
Embracing the Less Is More Approach to Tapering
Monday: Easy run 50-60 minutes
Saturday: Long Run – 12-14 miles
Sunday: Rest

Week Two:

Week Three: Race Week (follow your normal taper week)

If the marathon is four weeks out:

Week One:

How to Taper for a Half Marathon
Nutrition - Weight Loss
Wednesday: Tempo Run or Speed Workout (eg. 20 min plus warm up and cool down)
Embracing the Less Is More Approach to Tapering
Monday: Easy run 50-60 minutes
Saturday: Long Run – 15-16 miles
Sunday: Rest

Week Two:

Week Three:

Week Four: Race Week (follow your normal taper week)

Wednesday: Easy run 30 minutes with 4-6 3-second pick ups How to Taper for a Half Marathon DAA Industry Opt Out.

Happy Trails.

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If the marathon is two weeks out Twitter.