As we all know, training doesn’t always go 100% to plan, it rarely does in fact, but if you were right on the cusp of marathon PB fitness before something cropped up to distract you, what can you do in the final weeks to try and secure that new fastest time?

 

Taper well

A taper that’s too hard can scupper even the best preparations, so you’ll need to fight the temptation to try and “catch up” by not resting as much. Perhaps shorten the taper to two weeks if you’re used to taking three, but that’s it. Focus on taking down the miles but keeping the intensity/pace of runs and starting to reduce any strength work you’re doing. In the final week, don’t strengthen after Wednesday and consider making Thursday your last run.

 

Get plenty of rest

Sleep is a key aspect of training since your best recovery comes during sleep. In the final weeks, and especially the last couple of days, it’ll be even more pivotal since it can impact on your pain tolerance and endurance. If you haven’t got one, try establishing a sleep routine for the final hour or so before you go to bed each night that subconsciously lets your brain know to shut down. Hot baths or showers an hour before going to sleep can help this too as well as various nutritional changes. If you’re staying away for the race, consider taking your own pillow to help get a better night sleep.

 

Nutrition

Keep a close eye on what you’re eating. Whilst a small amount of body fat loss might help, if done too extremely you’ll feel and perform worse. The main focus at this stage should be to maintain weight and avoid gaining during the taper.

Ensuring you plan and execute a good carb load will massively help too. Typically look at 6-9g of carbohydrate per kg of bodyweight in the final 24-36hrs. If you’ve never done this before, even a small improvement here will boost your performance compared to your current PB.

 

Plan your race and tactics

Research the route thoroughly, looking to find out when the changes in elevation are, as well as how steep and long they are. This helps you plan your pacing better, and avoid a negative mindset on race day which can kick in if you’re dropping pace but don’t know whether it’s expected or not. Gradients might be subtle but slow you down several seconds per mile.

Create a pace plan that you stick to and have a point within the race at which you can make a decision to either push on or hold on. Racing can be a mixed bag, but knowing if/when to open the taps a little can help save your race or shave more time off.

Your race day hydration and nutrition strategy need to be considered carefully too. How will you get fluid? Where are you getting carbohydrates from and when will you take them?

 

Massage

Whether it be a pre-event massage a few hours or less before the race, or a general loosen up a couple of times in the final month of training, a good massage treatment can make the world of difference both physically and mentally, allowing better movement and a positive attitude to the race knowing you’ve taken steps you probably haven’t before.

 

Know your motivations

Work out and write down things you can say to yourself or think about that motivate you. I write song lyrics on my hand and repeat one of my favourite “Rocky” scenes where his coach keeps repeating the phrase “no pain!”. The other hand has 3-4 paces with the correlating finish times so I can focus on running rather than calculating.

Whether it be remaining calm and relaxed, or getting a little angry, knowing your mental tactics can keep you going when you want to slow, or help you push on when you feel good.

 

I haven’t mentioned changing to bladed/plated shoes because whilst I have no issue with them really, that’s not what should be getting you a narrow PB. 

Written by Kyle Brooks, Running Coach based in Norwich, Norfolk