MONDAY - Walk or XT
TUESDAY - Run 30 - 45 minutes
WEDNESDAY - Walk or XT
THURSDAY - Run 30 - 45 minutes
FRIDAY - Walk or XT
SATURDAY - off
SUNDAY - 3.5 miles
WHAT??? 3.5 miles?? I will lose everything I have gained over the last 10 weeks! Ummm - NO. The next two weeks is what you call your taper phase. This is when you maintain enough mileage to keep your fitness level up, but decrease the volume enough to allow your body to rest and recover from your training so that you will toe the line healthy and strong.
This is also the time when self doubt kicks in. "Did I do enough? What about those workouts I missed? Since the mileage is lower, maybe I should throw in some new form of cross training?"
RELAX - You have done the hard work. This is not an excuse to skip your remaining runs, but it is also not the time to freak out and decide to start some extreme form of Yoga, or try your hand at power lifting. Stick to the schedule. Do not try any new workouts. Keep your goal in mind, and in this case, it is crossing the finish line of the Cajun Cup with a smile on your face (even if you have to fake it, you HAVE to smile for the cameras and your adoring fans).
Enjoy your long run this week, and tell everyone that you "just have to run 3.5 miles this weekend".
Have a great week!!