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1. “Special Block” - a 45-50km training day over 2 sessions (one session in the morning and one session in the evening) that are both done at 90% effort, with no/minimal consumption of carbohydrates in between these 2 sessions.

This “Special Block” training day is ideally completed 2-3 times in the marathon training preparation, with 2-3 weeks in between each “Special Block.” To maximise this training idea, you would schedule this into your training plan at Week 9, Week 6 and Week 3 (Race week to be “Week 0”).

A classic example of a Special Block:

AM
3km warm up
10km @ in between half marathon and marathon goal pace
10km @ slightly quicker than the first 10km.
3km cool down
(Total 26km)

PM
3km warm up
10km @ in between half marathon and marathon goal pace
8x1km @ 5-10km pace
3km cool down
(Total 24km)

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