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In the last 3/4 weeks before the marathon, it is important to recognise that the bulk of the hard work has been done and there is little to be gained from hammering yourself in this time. You need to keep up a level of training though that will keep you ticking over and perhaps some shorter, sharper workouts to get your legs used to ticking over at race pace or quicker. Tapering for a marathon very much varies from person to person, but whatever you do, aim to feel as fresh as possible on race day ready to perform to your best. My taper usually begins 3 weeks from the race with a reduction in mileage from around 120 to about 85. 2 weeks out I still aim to run 60-70 miles and in the week leading up to the race around 35 plus the 26.2.
What you eat in the 48hrs before the race is also a very much a personal thing. Obviously a high carbohydrate content within the meals is desirable, but don't start eating alot of food that is alien to you as stomach problems on race day are not good!! I tend to keep my breakfast the same as usual, but on the Friday and Saturday make sure that I get alot of carbs in as well as keeping really well hydrated.
What you eat in the 48hrs before the race is also a very much a personal thing. Obviously a high carbohydrate content within the meals is desirable, but don't start eating alot of food that is alien to you as stomach problems on race day are not good!! I tend to keep my breakfast the same as usual, but on the Friday and Saturday make sure that I get alot of carbs in as well as keeping really well hydrated.