Week 14

Marathon Training > Training Overview > Week 14

Week 14: Marathon Simulation (September 20-26, 2025)

Welcome to Week 14! This week features a critical marathon simulation run where you’ll practice your race day pacing, fueling, and mental strategies. You’ve built up impressive endurance over the past months, and now it’s time to refine your execution for race day. This week also includes strategic recovery sessions to help your body absorb the training from your peak weeks.

Week 14 Goals

  • Complete a 15-mile marathon simulation run with race-day pacing
  • Practice your exact race day fueling and hydration strategy
  • Focus on marathon pace execution in your tempo run
  • Balance challenging workouts with quality recovery

Daily Workout Schedule

Monday: Rest Day

Complete rest day after your 18-mile run from Week 13. Your body needs extra time to recover from that effort. Continue to focus on hydration, proper nutrition, and gentle mobility work if desired. Consider a massage or foam rolling session to address any lingering soreness.

Tuesday: Easy Run

Total Distance: 6 miles

Step 1: Warm-up (1 mile)
  • Very easy jogging for 1 mile
  • Dynamic stretching after the mile
Step 2: Main Workout (4 miles)
  • Run 4 miles at an easy, conversational pace
  • Focus on maintaining good form
  • Keep your effort level very controlled (perceived exertion 4-5 out of 10)
  • This run should feel comfortable as you recover from your long run
Step 3: Cool-down (1 mile)
  • Very easy jogging/walking for 1 mile
  • Complete with thorough static stretching

Wednesday: Cross-Training

Duration: 40-50 minutes

Option 1: Cycling
  • 40-50 minutes easy to moderate cycling
  • Structure:
    • 10 minutes easy warm-up
    • 25-35 minutes steady, moderate effort (perceived exertion 5-6 out of 10)
    • 5 minutes easy cool-down
Option 2: Swimming
  • 40-50 minutes steady swimming
  • Focus on technique and controlled breathing
  • Mix strokes to work different muscle groups
Option 3: Strength Training
  • 40-50 minutes full-body maintenance:
    • 3 sets of 10-12 bodyweight squats
    • 3 sets of 10 walking lunges (each leg)
    • 3 sets of 8 single-leg deadlifts (each leg)
    • 3 sets of 30-second planks
    • 3 sets of 10 glute bridges
    • 3 sets of 8 step-ups (each leg)
    • Core routine: 3 sets of various exercises
  • Keep weights lighter than usual – focus on form and control

Thursday: Marathon Pace Run

Total Distance: 9 miles

Step 1: Warm-up (2 miles)
  • Very easy jogging for 2 miles
  • Include dynamic stretches during the second mile
Step 2: Main Workout (5 miles)
  • Run 5 miles at your goal marathon pace
  • Focus on feeling controlled and rhythmic
  • Practice your race day cadence and form
  • This should feel challenging but sustainable (perceived exertion 6-7 out of 10)
Step 3: Cool-down (2 miles)
  • Very easy jogging/walking for 2 miles
  • Complete with thorough static stretching

Friday: Rest Day

Complete rest day to prepare for your marathon simulation run. Focus on hydration and begin your pre-race nutrition strategy. Organize your race day outfit and fueling supplies for tomorrow’s simulation. Get plenty of sleep tonight to ensure you’re well-rested for the effort.

Saturday: Marathon Simulation Run

Total Distance: 15 miles

Step 1: Pre-Run Preparation
  • Eat the exact breakfast you plan to have on race day
  • Time your meal 2-3 hours before starting
  • Dress in your planned race day outfit and shoes
  • Prepare all fuel and hydration exactly as for race day
  • Go through your planned pre-race routine
Step 2: Warm-up (1-2 miles)
  • 5 minutes easy walking
  • 1-2 miles very easy jogging
  • Dynamic stretches as planned for race day
Step 3: Main Workout (15 miles)
  • Structure:
    • First 2 miles: Slightly slower than marathon pace (race day start)
    • Middle 11 miles: Exact marathon goal pace
    • Final 2 miles: Slightly faster than marathon pace if feeling good
  • Follow your exact race hydration plan (timing and amounts)
  • Use your planned race fuel at planned intervals
  • Practice mental strategies for difficult moments
  • Focus on maintaining good form throughout
Step 4: Cool-down and Recovery
  • 10-15 minutes walking
  • Stretching routine
  • Immediate refueling with planned recovery nutrition
  • Practice your race recovery techniques
  • Take notes on what worked well and what needs adjustment

Sunday: Active Recovery

Option 1

30-45 minutes very easy walking

Option 2

30-40 minutes yoga focusing on gentle stretching

Option 3

20-30 minutes light swimming or water walking

The focus today is gentle movement to promote recovery after your simulation run. Pay attention to any areas of soreness and address them with gentle stretching or foam rolling.

Tips for Week 14

Race Day Simulation Strategies

Make your simulation run as race-specific as possible:

  • Start at the same time of day as your marathon
  • Choose a route with similar terrain and elevation to your race
  • Practice your bathroom timing pre-run
  • Wear your complete race day outfit, including socks and accessories
  • Use your planned race nutrition at race-specific intervals
  • Practice your pacing strategy, especially not starting too fast
  • Mentally rehearse how you’ll handle challenges during the race

Dialing In Your Marathon Fueling Plan

Your simulation run is the perfect time to finalize your race day nutrition:

  • Aim for 30-60g of carbohydrates per hour during long runs
  • Test the specific energy gels/chews you’ll use on race day
  • Practice exactly when and how you’ll take your fuel (e.g., every 4 miles)
  • Determine which aid station offerings work for you (sports drinks, water, etc.)
  • Practice eating/drinking while maintaining pace
  • Write down what works after your simulation run so you don’t forget
  • Adjust your plan based on what you learn from the simulation
Previous: Week 13 Next: Week 15