Q. The Olympic marathon was on August 24. What was the final phase of your training like in July and August?
OK, I'll give you a rough idea. I was just doing this kind of thing:
(1) July 9: 38 km cross-country at a slow pace around 4:30 per km
July 10: easy day
July 11: speedwork (400 m x 10)
(2) July 20: 30 km pace run on flat ground in around 1 hour 34 min.
July 21: easy day
July 22: easy day
July 23: speedwork (3000 m x 3)
(3) July 30: 38 km cross-country at a slow pace around 4:30 per km
July 31: easy day
August 1: speedwork (400 m x 10)
(4) August 10: 30 km pace run on flat ground in around 1 hour 34 min.
August 11: easy day
August 12: easy day
August 13: speedwork (3000 m x 3)