Begin by running your longest run of 22 miles three weeks before race day. Studies have shown that three weeks is the perfect amount of time for the body to adapt to this last run and still be rested enough to perform at its best on race day.



This week will be your highest mileage total of your taper. Next week reduce your mileage by 20% and by 40% the week of the marathon.

Two weeks before the marathon practice your marathon pace for 2hours or 15 miles whichever occurs first. Remember that marathon pace is 80-85% of your maximum heart rate. If you can control your pace a half marathon race can work well. Just remember that if you cannot control the pace during the half marathon don't do it.

Run a two week rotation of tempo runs. The first tempo run should be approximately 60 minutes total. Warm up for 1 to 2 miles and maintain tempo pace for 30 minutes and cool down for one mile. Remember that tempo pace is 85-90% of your maximum heart rate. The second week run a shorter tempo run. Warm up for 1 mile run tempo pace for 20 minutes and cool down for 1 mile.

Race week run 7-10 miles on Sunday, rest Monday, run easy for 40 minutes of Tuesday, rest Wednesday, run easy for 30 minutes on Thursday, run easy for 20-30 minutes on Friday, rest on Saturday, race on Sunday.

During the week before the race you may start feeling nervous and notice every ache and pain in your body, this is normal. As the body prepares for the big day the mind begins to look for things that are wrong. Just keep telling yourself that everything is going to be just fine.

Another thing that often happens during the week before the race your body will start to feel sluggish. This is normal, reduced mileage causes the sluggish feeling. The body gets used to a routine of activity and reducing this often causes the sluggish feeling. To remedy the sluggish feeling try running a few short strides after your shorter runs. Remember not to sprint the strides. The strides are meant to get the pulse rate up and blood flowing through the body.

Following this taper before the marathon will leave you well rested and ready to perform at your best on race day.