Just seven weeks until we line up in Tiberias ready to make history. It is worth taking a step back and realizing how you are routinely doing things each week that just two months ago would have seemed impossible. This is the reward for your effort and consistency. We move into our last week of the Lactate Threshold and Endurance phase of our training which we follow with four weeks of race preparation before we move into our three week taper period. This week is highlighted by a long hill repeat workout on Monday and the longest distance you will ever run outside of a marathon, a 38 km run to Rechovot on Friday. (we do this distance twice) Here's what this week holds in store for us:

Marathoners: Week 12 of 18
Saturday: 14 km at an easy pace. Recovery runs are longer when we do not run very long on Fridays. You should be able to converse easily during the run and your muscles should feel looser after the run than before it. Do not ruin the recovery run by going too fast.
Sunday: Rest or do the recovery run if you did not do it on Saturday night.
Monday: Long Hill repeats. 3 x 1600 meter hill from Ben Zeev traffic circle to the Mercaz. (13 km total)
Tuesday: rest
Wednesday: 16 km medium long (Just do it)
Thursday: Rest
Friday: 38 km Rechovot plus two Narkiss loops.

Half Marathoners: Pullback Week: Week 12 of 14
Saturday: rest or crosstrain
Sunday: Rest or crosstrain
Monday: Long Hill repeats. 3 x 1600 meter hill from Ben Zeev traffic circle to the Mercaz. (13 km total)
Tuesday: rest
Wednesday: 14 km medium long (6 km at HM pace)
Thursday: Rest
Friday: 16 km medium long