Notes
Mon - Off or very, very easy miles, 3-5. You really want to get recovered and get the legs feeling good again. Get a lot of stretching in and loosen up those shins. How are they treating you, by the way? I know you mentioned that they were an issue during the 10k.
Tues – Easy moderate distance run, 5-7 miles. The first half of this week should be very easy and take at least one day off between Mon and Wed.
Wed – 7-9 miles, but keep it easy, just get in the miles. Gauge how you are feeling after today. If the legs are recovered and there is no more fatigue and exhaustion in your body then you can continue with the normal training plan.
Thurs – 6-8 miles. Only if you are feeling recovered can you push the pace or run above a recovery pace. Listen to your body, it will tell you.
Fri - Tempo run if your body is recovered and feeling good. If you are still feeling the lag, just get in miles, up to 8. Warm up for 15-20 min or so, then get to marathon goal pace (or intensity, rather) for 30 min. Think marathon. The goal pace should be 8:00! Remember that it won’t feel that difficult at the beginning, but it will be a grind towards the end. Keep in mind that this is the pace you will attempt to hold for 26 miles, so you need to get into a rhythm and stay relaxed. Really get the feel of the pace you want to try to run, and be realistic, no 7:40 pace! 15-20 min cool down afterward.
Sat – Day off or easy run of 6-8(or 3-5) miles. Keep these runs easy! Get in plenty of stretching and message those legs.
Sun - Long run of 14-16(or 18)miles. I am a little hesitant about having your do your longest run this week because of the huge week two weeks ago and the race this past weekend. If you are feeling good, then I want you to go easy and short Sat (yesterday), maybe 3-5 miles, and get in an 18 mile run today. You must be sure that you are feeling recovered and that you won’t cause injury if you do this long run. Whatever you do, DON’T do 8 miles on Sat then an 18 mile run today. That is a recipe for disaster. Act accordingly.