W16D4 - Easy Run Adapted
Sacred week: minimum stress, maximum active rest. Body ready, mind focused for marathon Sunday
Total duration
25-30 minutes
Main pace
6:50-7:10/km
Estimated distance
3.5-4.5 km
Active Warm-up - 5 minutes
Active walk or very gentle jog: Free pace 7:30-8:00/km - Help legs get into rhythm without shock
Easy Continuous Jog - 15 minutes
Zone 2 low: 6:50-7:10/km - Focus on cadence, nasal/mixed breathing, good posture
Stay relaxed: Rhythm that keeps you in conversation pace. Let your body remember its natural flow
Optional Strides - 3x 80-100m
Progressive accelerations: Only if feeling good - gentle speed increases, no sprinting
1-minute walk between: Let legs remember moving fast without forcing anything
Cool-down & Stretching - 5 minutes
Relaxed jog or walk: Easy times, visualize the finish line, release tension
Complete stretching: Focus on major muscle groups, maintain flexibility
Mental Mantras
- "My legs remember. My mind accompanies."
- "This is what relaxes me. I'm in my element."
- Visualize Sunday morning: Your clothes ready, breakfast, your first kilometer
- Reinforce the idea: "I'm already prepared"
Timing & Recovery
- Best timing: Morning or mid-morning - make this your last physical effort of the day
- Avoid intense social plans: Keep Thursday evening low-key
- Hydration: Constant and light - 500ml water with touch of salt/electrolytes during the day
- Dinner: Gentle and carb-rich (rice, potatoes, pasta, bread)
Sacred Week Reminders
- Days to your first marathon (42K): This is completely different from 21K
- Treat this week as sacred: Minimum stress, maximum active rest
- Head focused, body ready: You're in the most special week of the year
- Active rest philosophy: Movement that energizes rather than depletes
Today's Mantra
"My legs remember. My mind accompanies. This is what relaxes me. I'm in my element."
Visualize Sunday morning - you're already prepared for this moment.