Hello! I completed the 80/20 training program for the Tokyo Marathon. However, it was canceled. I ran a local marathon in Stuart, Fl for 3.39 with a total lift of 135 m. Questions. 1. How to prepare for the Boston Marathon on April 20? 2. What does the decrease in pace by 36 km mean? Prior to this, the average pace was 5.00 min / km. The front muscles of the thigh are heavier, the heart is normal – the whole pulse track is 150?
Congratulations on your marathon time! I am sorry about the Tokyo marathon.
To prepare for Boston, I recommend that you take off running completely this week. Then, pick up the plan again for the final 6 weeks until Boston.
If I understand correctly, you really began to fade at kilometer 36. Based on your HR and feedback about your legs, I think you would benefit from a strength training plan for the next 7 weeks. That will likely give you the additional muscular endurance necessary to get through that last 6K.
I recommend that you actually plug in the first 6 weeks of one of the strength plans, as they have a progression in terms of sets and repetitions that is built on the previous workouts. I think jumping into the strength plan on ~week 10 might be too risky.