LAST WEEK BEFORE THE MARATHON

Week 9 – The Kilimanjaro Marathon

Tuesday:

·         Morning at 7 AM: 10x1000m either at OYDC or gym, 1 min rest, 3:50-55min per run

Wednesday:

·         Morning at 6 AM: 8-10km easy run outside

Thursday:

·         Morning at OYDC: 10x400m and 5x1000m, 1:25 and 3:50, one and two min rest

·         17-19: sleep/nap

·         Pack and leave at 22h

Friday:

·         Flight 24:15, 3.5h flight+1h flight

·         Land 09:30 in Moshi. Taxi to hotel

·         Booked hotel, early check in. 1h nap Shower, Have a look around, very light jog

·         Drink lots of water

·         Eat carbohydrates

·         Early to bed  (20:00)

Saturday:

·         Get up early (8 at latest)

·         Register for the marathon

·         Stroll the town

·         Drink water

·         Eat carbohydrates

·         Buy milk (for breakfast) and some fruit

·         Visualise the run

·         Charge iPod and Suunto Ambit

·         Early to bed (20:00)

Sunday:

·         Get up at 3:30,  eat breakfast

·         Shower

·         Visualise

·         Get dressed

·         Get to the start at 6 AM, warm up and get it done!