Pace sustainment is the end of the game when it comes to running a marathon under 3 hours and 30 minutes. Again, this is just an an overview of some of the things you really need to be thinking about to succeed. Of course, some athletes may need an additional day off based on how they are feeling. This 28 page ebook (PDF) includes nutrition guidance, injury prevention tips, a detailed breakdown of how to break 3:30, & more! WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. For an average marathon training plan, its usually 16 to 20 weeks long. You need to run a 10K in or around 45 minutes. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. The main reason longer is better is you won't be in a rush. These will be done every Sunday. This pace will feel extremely easy and you will be tempted to go faster because you feel good. Try to actually run slow during these runs. 10 Miles LSDYour first long run is 10 miles. It was absolutely instrumental in my completing Ironman Canada a couple weeks ago. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. Try different gels or whatever you plan on ingesting during the race to see how your body handles it. It is not an easy program. Your other workout day will be on Wednesdays. Tempo Run easy for one mile to warm up. Alright youre now up to speed diet, types of training runs, workout schedule, etc. A course with many hills or weather variations should be considered and factored into your weekly training. The free PureGym 20 week marathon training plan. To beat 4 hours 30 minutes for the marathon you have to go under an average a pace of 10:18 minutes/miles or 6:24 minutes/km. 1. Wednesday: Easy run Thursday: Workout (tempo, interval, etc.) Runners aiming to run a sub 3:30 marathon need to get close to a 1:40 half marathon. Huge thank you to Josh for his Ironman training program. You first have to lay the foundational mileage. It is not an easy program. That being said, others have done and so can you. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. For this plan, I would recommend that youve spent 6-12 months running 20-40 miles a week. Practice relaxation. Choose any 4 days of the week that works with your schedule. *One note, because of the Boston Marathons rolling signups, sometimes you can run a qualifying time and not get in because the slots fill up before you are allowed to register. Sorry there are no races matching your search term/s. I also would recommend investing in a heart rate monitor. Ive had some gels that gag me or dont sit well on my stomach. I talk about this in the Sub 3 Hour Marathon Blueprint course in depth. 3:30 Marathon Training Plan. : 16 weeks // 4 months. By Runner's World 7 May 2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30. EASY/RECOVERY: NOSE BREATHING. That said, youll also see some of the best fitness gains in this phase, building up the resilience and confidence you need to attack the toughest phase of them all, Peak. So, you want to invest in a sub 3.30 marathon training plan that is not going to rush the process. Long slow runs: These runs are planned on day 7. We do have 8 to 20-week training plans, running courses and monthly coaching options here. 7. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. Again, it takes between 3 to 4 weeks to adapt to any physiological stress being placed on the body. The weekly mileage run in each training plan varies greatly depending on your target time. DL light / FS 2-4-6-3-2 min DL fast, in between 2 min trot / 15 min slowing down. The new and improved Sub 3-Hour 30-Minutes Marathon Training Plan with specific strength training is designed for runners who want to run inside 3:30 in their next marathon. He holds the current FKT for Historic Gold Camp Road. Also, to burn fat at slower speeds. Long slow runs: These runs are planned on day 7. WebThe weeks and months it takes to get you to that point, however, are less erm, exciting. To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. WebThe Caffeine Bullet sub 3:30 hour marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. The free PureGym 20 week marathon training plan. Aim to build up from 30 to 90 minutes, at your target marathon race pace. This is one of the least exciting phases, but also one of the most important. Theyve all read my 7 FREE Secrets To Running FAST AF. Easy Easy runs should be done 30 seconds to one minute per mile slower than your marathon goal pace. Rest/Cross-Train (XT) Take a rest day, or do moderate cross-training with a no-impact activity such as yoga or swimming. WebMarathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. Since the long runs will be similar to your marathon in terms of duration, its a great time to dial in your race day kit and nutrition.I would also encourage you to plan your long runs to be similar to the race in terms of elevation. Sunday. Walkers, slow down enough to avoid huffing and puffing. 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. It is. These will be done several times a week and are designed to get you comfortable running 8 minute pace. WebTo beat 3.30 for the marathon you have to run under an average a pace of 8.00 minutes/miles or 4:58 minutes/km. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. If a race is not present on our site that you think should be please contact us. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. However we accept no responsibility Run easy for a mile to cool down. 7. (Pace: 9:00-9:30/mile) // // . Expect to run more miles on those three days. Friday. 5 RUN TYPES. The taper sounds great reduced volume, tapering down until race day so your body can be as fresh as possible at the start line. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. Each phase will follow the weekly schedule outlined above, but the intensity, length and type of workouts will vary from phase to phase. Remember, it is them dealing with you, not you dealing with them. Adapted from Hal Higdon training plans. Plan to include at least one rest day after especially intense workouts like your long runs and speed work. Keep going everyone!! "Often, hills Endurance runs. Aim to build up from 30 to 90 minutes, at your target marathon race pace. What pace is needed to beat 3:45 for the marathon? To run a 3:30 marathon, you need to run 8 minutes per mile, or 4:58 per kilometer. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}Expert Half Marathon Training Tips for New Runners, Try This Partner Workout With Your Gym Buddy, A Bodyweight Workout to Harness Your Endurance, Why B+ Workouts Are Better Than A+ Workouts, Why You Should Be Training to Run Downhill, 4 Treadmill Workouts for All Your Run Goals, How Fitness Classes Can Boost Your Race Times. For the mileage listed, feel free to add or subtract 1 or 2 miles as needed. Again, cant thank you enough Josh for your program and all the work you put in to it! You will also run three long runs of 20 miles in a program lasting 24 weeks. You should expect to do these longer runs at the slower range of your easy pace. The 2014 Boston Marathon. WebThis 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who Senior The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low. The 2014 Boston Marathon. Any other runs you do in addition to your three key sessions should be steady jogs of 35 to 60 minutes. This in our opinion is the optimum length. Everyone pushing to break the 3:30 marathon is already competitive. Slow runs make you used to the longer distance. A training plan has to focus on training at and far below 3 30 marathon pace. To stay energized throughout the run, be sure to refuel at regular intervals, say every 45 minutes. WebSeptember 3, 2021 / ASICS Australia. Then 1M jog at end of session, Thu 1M jog, then 4M (30 mins) brisk, then 1M jog, Tue 6M consisting of 1M jog, then 6 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1M jog, Tue 6M consisting of: 1M jog, then 9 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries. This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. 1. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. There are 3 types of runs in the marathon training plan: long slow runs, easy runs and Fartlek runs. Work out what pace to do each of your runs at using our .css-1hr08dr{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#59E7ED;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-1hr08dr:hover{color:#595959;text-decoration-color:border-link-body-hover;}training pace calculator - just tell us a recent run time and we'll do the rest. Workout Types Built into the RunDreamAchieve Sub 3.30 Marathon Training Plans Anaerobic Threshold Runs tempo runs are essential for success in the marathon. Copyright WebPlan Description. Prepare for a marathon (26.2 miles) for a race time of 3:30 (3 hours, 30 minutes). But after a while, it can all catch up with you. If youve missed four weeks or more, our best advice is to postpone your marathon, as its unlikely youll be able to get the time you want on race day having missed a month. 5k :: 10k :: Half Marathon :: Marathon :: Ultras, +44 (0)1346 517061Marathon Handbook | Broadsea Media, Main Street, Fraserburgh, UK, AB43 9RT. Most runners have at 2. So, you want to slow down less than your competition. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. Youll want to have some running experience, and a solid base level of fitness, more on that well, right now. You should be running them as fast yet evenly as you can; roughly between 5K and 10K pace. In addition to this, there are a few prerequisites I would recommend before attempting this training. Slow runs make you used to the longer distance. Adapted from Hal Higdon training plans. WebHow Long Is The Marathon Training Schedule? Best Gifts For Women Runners. This is the heart and soul of marathon training. You dont want to find this out on race day! Remember, watch your pacing in the early stages of this race too. You are more than welcome to visit the about page if you would like to know more about me. If you can check off multiple boxes, even better. 3. WebAnd the marathon training journey is the ultimate running experience. The key is to lengthen the time spent at this intensity. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. which should be adapted based on individual needs. Repeating this method for the entirety of the plan will help you feel fresh & ready to roll on race day, giving you the best possible chance of nailing that sub 3:30 time. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. View or download your free 8- and 12-week Marathon training plans in beginner, intermediate & advanced from leading running coach Phil Mosley. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. With these little monkeys and all of you!! All rights reserved. The focus here is to improve the body's lactate tolerance. My guess is great. Then, you can start gaining some of that time back by keeping a few seconds under your pace for the rest of the race. For Overly processed foods may taste good, but theyre actually counter productive. Make sure to subscribe to the RunDreamAchieve YouTube channel. The key difference between those that run the marathon under 3:30 and those that don't is tenacity. While most runners are typically training between 20 35 miles per week, youll need to step up your game. This plan is ideal for intermediate or advanced runners who have 5:30 - 7:30 hours of training time each week. Faster, Varied-Paced Long Runs these types of long runs most marathoners are not doing. You will find all the needed information such as race location and price along with This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. Youre looking to find quality, whole foods to eat doing your best to avoid overly processed foods (which yes, also include those super tasty double chocolate meal replacement bars). One of the biggest mistakes I see marathoners making is rushing their fitness. 4 months is sufficient time to prepare properly for any race distance. Be smart about your pacing and focus on a negative split. For an average marathon training plan, its usually 16 to 20 weeks long. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. This will be the equivalent of about a 3:25 marathon giving you a 5 minute cushion on your goal time. 2023arenacreations, ASICS TRAINING PLAN for Sub 3.00 marathon, ASICS TRAINING PLAN for Sub 3.30 marathon, ASICS TRAINING PLAN for Sub 4.00 marathon, ASICS TRAINING PLAN for Sub 4.30 marathon, ASICS TRAINING PLAN for Sub 5.00 marathon, Privacy The long run is also a great time to practice your hydration and fueling strategy. "Hills are a great place to begin training, as they support the development of leg strength and benefit biomechanics by encouraging the use of the posterior chain ," explains Stowe. Greatness requires far more out of us than we usually expect. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. Calculator, Half In addition, strides are too short to build up any major lactic acid. Cool down with one mile of easy running. Note: looking for a different time goal? There is a workout on Wednesday of each week so we want to make sure we are recovering before and after the workout to get the most out of it. shown within all our pages and the provided race information. You will provide adequate time in order for your body to adapt to the stresses you are placing on it. Run #3 LR: 11 miles at TMP (target marathon pace) + 30 seconds/mile. Make sure you are focusing on mental training as well. This 12-week plan is intended for a seasoned marathon runner who has run a marathon within 20 minutes of goal time in the past year. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. Key Reasons Marathoners Miss Sub-3:30 Marathoners miss the goal for many different reasons but here Your sub 3:30 marathon training plan is measured in weeks, and each of those weeks will follow a pattern like the below: There are a few goals in a schedule like this: Youre going to burn A LOT of calories which directly translates into, youll need to eat a lot of food. 3. If your marathon has rolling hills, incorporate those into your long run. You should be able to utter just a few words at a time. This part is tough and its imperative to listen to your body and take it easy during the week if needed to make sure you hit those long runs. These will include: If 3:30 isnt fast enough for you, you can always check out the sub 3 hour marathon plan. Sub 3:30 marathon statistics & prerequisites. Long slow runs: These runs are planned on day 7. To beat 3 hours for the marathon you have to run under an average a pace of 6.51 minutes/miles or 4:15 minutes/km. Adapted from Hal Higdon training plans. WebTrain smart with a marathon training plan by Joe Friel, best-selling author and internationally recognized endurance coach. This helps your body build new fitness with volume increases, but also allows your body to rest, recover and absorb that new fitness with a lesser risk of injury. 6. This plan gives you 20 weeks to get ready for your sub 3:30 marathon attempt. Long runs build endurance and help you get comfortable spending more time on your feet, as you'll have to do on race day. Athletes seeking a time this fast are going to have to go above and beyond to get it. Best Nike Shoes For 20233. Good luck with the training. The plan combines: Speed runs. The goal here is to lead into your goal marathon in top form. The athlete will have a hard time sustaining pace unless he or she is instructed to do so. Plans are only guidelines. 1. If you arent getting in quality long runs you will have a tough time during the marathon. WebCreate your marathon training plan! Couch To 5k + Plan2. Then 1M jog to end session. The next best method is running even splits for the whole race. WebCreate your marathon training plan! Then 1M jog at end of session. TEMPO PACE: <7:40/MI. : 16 weeks // 4 months. Thu 1M jog, then 3M (23 mins) tempo, then 1M jog. What pace is needed to beat 3:45 for the marathon? By now, your training and racing should be giving you a clearer idea of your marathon (steady) and half-marathon (brisk) paces. I create new video content there each week. How To Train For a Half Marathon (Article)Best Half Marathon Running ShoesHalf Marathon Training PlansFree 5-day Half Marathon BootcampTheHalf Marathon Masterclass, How To Train For a MarathonBest Marathon Running ShoesMarathon Training PlansFree Marathon Meal PlansFree 5-day Marathon Training BootcampThe Marathon Training Masterclass, How To Train For an UltramarathonBest GPS Watches for UltrarunnersUltramarathon Training PlansFree 5-day Ultra Runners BootcampThe Ultra Runners Playbook, 1. Run #4 ER: 4 miles. A sub 45 minute 10k is 7:15 mile pace (4:30 kilometer pace). Its also important to figure out what clothes and gear you will use for the race. marathons. Expect to run more miles on those three days. To beat 3.45 for the marathon you have to run under an average a pace of 8.34 minutes/miles or 5:19 minutes/km. WebHere are the 7 Finishing Time Goal Marathon Training Plans that I currently offer: Break 5 Hours in the Marathon 16 Week Training Plan. Consider these as guidelines: This training plan is also 16-18 weeks long, so its important to be able to run 20-30 miles per week out of the gate, broken up over 4-6 runs. DISCLAIMER: We try to ensure the absolute accuracy of the This one is designed around the 3:30 goal, which is fairly ambitious so good for runners who have previously booked a sub-4hr marathon and are looking to PR. They can make you feel more sluggish, and even slow you down on some of those longer runs. Thanks for all your help. The B.A.A. WebMarathon Training Schedule (target time 3:30) To achieve a Marthon time near 3:30 you should already be be able to run a full Marathon and a fairly quick Half Marathon. This is completely normal. The key is to lengthen the time spent at this intensity. Run at an easy pace; you should be able to hold a conversation. I focus on having my athletes do a minimum of 4 weeks of easier, base-building mileage first. WebAny good sub 3:30 hour marathon training plan will contain a variety of different types of training runs, to impact several different aspects of your running fitness. other information about the race route. This translates to covering 7.49 miles or 12.05km each hour. This 12-week marathon training plan incorporates fartlek, hills, tempo, and interval runs to improve your endurance. WebHow Long Is The Marathon Training Schedule? WebThe Coach of professional Champions and many agegroup Winners has build this plan to bring you to the Marathon finish in Sub 3.30 hours. Athletes need to also focus on recovery. Remember, the longer you prepare for your races the less of a rush you will be in to get in shape. For an average marathon training plan, its usually 16 to 20 weeks long. Break 4:30 in the Marathon 16 Week Training Plan. Typically, you will need to run three to five times a week and increase your mileage as your race day get closer. Hill, Speed, and Tempo Runs. The training runs should be done at a comfortable, sustainable pace their purpose is to help you get the miles and time on your feet in. In addition, not running too slow during your tempo runs as well. WebSeptember 3, 2021 / ASICS Australia. ASICS_TRAININGPLANS_Sub 3.00 ASICS_TRAININGPLANS_Sub 3.30 ASICS_TRAININGPLANS_Sub 4.00 ASICS_TRAININGPLANS_Sub 4.30 Saturday. Don't worry too much about long-run pace. Tue 7M consisting of: 1M jog and strides, then 10 x 2 mins uphill, jog back. WebWhether you are training for the Boston or the London Marathon, Caffeine Bullet marathon training plans ensure that you peak on marathon day and run a personal best, no matter what your level or ability is. I recommend training a minimum of 16 and preferably 20 weeks for your marathon. If youre all ready to race in your first-ever full marathon, the ASICS marathon training plan will get you there. Additionally, long runs go up to 18-20 miles. Each week, you'll add 1 to 2 miles to your long run. What that pace will be and how to get comfortable running it. To achieve this goal, you will need to have a solid block of training under you with plenty of long runs, workouts, and time spent running at 3:30 marathon pace. They do not seem to be so easy to find online anymore so here they are for you to download and enjoy. 3:30 Marathon Training Plan PDF All rundreamachieve training plans come in powerpoint PDF format. Best feeling in the world making it through the Ironman. PureGym Personal Trainer and Triclub Run Coach, Ian Scarrott, has created a comprehensive 20 week training plan to get you marathon ready. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. The faster you are seeking to run the more that is going to be required out of you. Fast link: Marathon in 3 The reason being is you don't drop your volume and intensity too far out from your main event. To avoid these being lost in the internet ether, I quickly located copies and rehost them here for people like me that want a solid reference guide for their marathon training plans . A sub 3:30 marathon training plan it had better be concise and show you what to do and most certainly what not to do. Then 1M jog to end session. Sun Race (ideally half-marathon) or brisk run (15M inc warm up/ cool down). The thing we want to avoid is running too hard early and then crashing over the last 10k of the race. Ouch. Walkers and runners should pace the long one so theres no huffing and puffingeven at the end. This translates to covering 4.77 miles or 7.67km each hour. Tempo runs should feel challenging; on a scale of one to 10, your effort will feel like a seven or eight. Head over to our marathon training plan database for full access to all plans. : 16 weeks // 4 months. This is especially true if you start out too fast. So, there are plenty of resources available here to set you up for success. 3. 2. the best marathoners in the world spend about 40 percent of their weekly volume at this effort. I plan to do this again. Supercompensation Explained: What Is It + How Does It Work? For instance, if you wanted to do your long run on Saturday, your off day would now be Friday, and the workout would now be on Tuesday. A sub 3:30 marathon is no joke. The plan currently has a workout on Wednesday, rest day on Saturday, and long run on Sunday. Get the benefit of Guided Runs with Nike Run Club coaches, Nike Training Club workouts, and mindset, nutrition and recovery tips. Endurance runs. WebThis 32 Week Marathon Training Schedule is for the beginner who wants to take their marathon training at slow, steady pace. My first ever Ironman and Triathlon. There will also be some workouts on the down weeks where we focus on critical velocity (CV) pace. This translates to covering 5.52 miles or 8.88km each hour. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Walkers and runners should pace the long one so theres no huffing and puffingeven at the end. In build phase, the runs (even the recovery ones) get progressively longer, and youll be asked to push the tempo/race pace runs for more and more minutes & miles. So, you want to teach it to use fat as its main fuel source at race pace. This is where you start building layers of fitness on top of the base. As with any meaningful running goal, running a sub-3:30 marathon is all about training. If youre reading this and are a female runner, a sub 3:30 marathon will qualify you for Boston no matter your age*. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Each of our training plans has been developed by a UESCA-certified running coach, and road tested by hundreds of runners. Again, don't be in a rush. Tables for times from 3 hours to 6 hours, with customizations in 1 minute steps (that is, for example, you can choose 4 hours and 5 minutes, or 4 hours and 6 minutes, and so on). The weekly mileage run in each training plan varies greatly depending on your target time. The splits will come as you get in better shape. 1. 7. Sunday. Run #1 TR: 2 miles easy pace for warm-up, 2 miles at tempo pace, 1-mile cooldown (advanced runners: 34 miles at tempo) Run #2 IR: 10-minute warm-up, 5 x 800m at 10K pace with 90-second recovery in between, 10-minute cooldown. While most runners are typically training between 20 35 miles per week, youll need to step up your game. A weekly plan should look like this: Monday: Rest Tuesday: Speed run Choose any 4 days of the week that works with your schedule. This translates to covering 8.07 miles or 12.98km each hour. While most runners are typically training between 20 35 miles per week, youll need to step up your game. 1. 01:00:00. Break 4:15 in the Marathon 16 Week Training Plan. Running shoes: Use these shoes only for running and avoid keeping them on for running errands. Then 1M jog to end session, Tue 4M consisting of 1M jog, then 10 x 200m (or 45 secs) at 5K pace, with 100m (or 30 secs) jog recoveries, then 1M jog. You are running between 85 to 88 percent of your maximum heart rate at these efforts. Running a marathon under 3:30 might not have the same ring as a sub-4-hour or sub-3-hour marathon, but its an incredible feat nonetheless. Then ease into the given pace for the distance show. Web5. Don't wait until you get hungry or fatigued. WebActively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Registered in England 112955. Plan to include at least one rest day after especially intense workouts like your long runs and speed work.