November 1 - November 7
This is it. The mission is no longer about training. It is 100% about healing, resting, and arriving at the start line fresh. We are shutting down all high-intensity work.
Main Activity
20-30 minutes of very easy rowing or cycling.
Coach's Note
Keep your heart rate low (Zone 1/Light). The only goal is to pump fresh, oxygenated blood into your legs to flush out waste and inflammation. This is not a workout.
Daily Protocol
Perform your full Calf & Shin Release protocol in the evening.
Main Activity
Full Rest.
Coach's Note
"Rest" is the activity. Your body is working hard to repair your shins and calves. Don't add any stress.
Daily Protocol
Perform your full Calf & Shin Release protocol (foam rolling, stretching). Focus on hydration.
Main Activity
15-20 min Bodyweight Stability.
Your Plan
Coach's Note
This is not a gym session. It's just about "waking up" your glutes and core so they're ready to support you on race day. Do not push to failure.
Daily Protocol
Perform your full Calf & Shin Release protocol.
Main Activity
2-3 km Run (Max 20 minutes) on a flat surface.
Coach's Note
Perform a 5-min dynamic warm-up first (leg swings, ankle circles). This run is purely to keep your legs feeling fresh and remind your body of the running motion. Stick to your easy pace (8:00/km+).
Daily Protocol
This is a key day. Do your stretches and foam rolling after this run.
Main Activity
Full Rest.
Coach's Note
Start to gently increase your carbohydrate intake. This is not a massive pasta binge. Just focus on making carbs (rice, potatoes, bread, fruit) a larger portion of your normal-sized meals.
Daily Protocol
Perform your full Calf & Shin Release protocol. Hydration is critical.
Main Activity
Full Rest. A 15-20 minute gentle walk is optional if you feel very stiff.
Coach's Note
This is your main carb-loading and hydration day. Lay out your race clothes, watch, etc., for tomorrow.
Mental Prep
Visualize the race. See yourself running smooth, controlling your pace, and crossing the finish line feeling strong.
Daily Protocol
Perform a gentle version of your stretches and foam rolling. Don't be aggressive.
Calf & Shin Release (Mandatory)
Hydration
Sleep
Single-Leg Romanian Deadlift (RDL)
Weighted Calf Raises (Both Straight-Leg & Bent-Knee)
Tibialis Raises
Lateral Band Walks (Mini-Band)
(Nov 10 - Dec 1)
You are 100% correct to assume you'll be active. 15-20k steps a day is a significant amount of "time on feet." That is not a "rest" holiday; that's an active holiday. This is great. That walking will do a beautiful job of maintaining your aerobic base.
Our goal for these three weeks is NOT to build new fitness. The goal is 100% Active Recovery, Injury Management, and Maintenance. Your 3 runs per week are just to "keep the engine oiled" and maintain the specific feel of running. The real work will be the 15-20k steps.
Theme
Post-10k Recovery
Total Runs
One (maximum two, if you feel amazing).
Run 1 (Do this around Thurs/Fri, Nov 13/14)
Coach's Note
Your shins, knees, and calves will be talking to you after the 10k and the sudden increase in walking. Listen to them. If you feel any of the old pain, skip the run entirely.
Theme
Maintenance
Total Runs
Three. Spread them out. Do not run two days in a row.
Run Plan
Theme
Maintenance
Total Runs
Three. Spread them out. No back-to-back run days.
Run Plan
Your 15-20k steps of walking COUNTS as your workout.
On any day you feel beaten up, tired, or your shins/knees are sore from the pavement, the run is the first thing you cancel. Don't force it. Skipping a run to let your legs recover from 20,000 steps is not a failure; it's the smart move.
Your most important "exercise" in Japan will be the Daily Calf & Shin Release Protocol we discussed. You must do this in your hotel room every night to manage the inflammation from all that walking.