Race Week Marathon Tune-Up

Race Week Marathon Tune-Up

Workout - Race Week Marathon Tune-Up

  • 15min @ 6'15''/km
  • 2 lots of:
    • 1.0km @ 5'00''/km
    • 3min rest
  • 10min @ 6'30''/km
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Intro

How We Taper (Our 5 Top Tips) | Boston Diaries Day 4 from This Messy Happy lays out a solid taper strategy. Watch the full video for details. The key takeaways are below.

Key points

  • The 3E taper (3-week approach) cuts volume by ~30% each week, keeping the legs active in week 3 to avoid overtraining.
  • Timing is critical. Hard workouts and long runs need 2–3 weeks to adapt, so cut them from the final two weeks.
  • Control what you can. Sync the sleep cycle early, eat whole foods, check your HR monitor battery, and manage stress.
  • Nutrition. Transition from holiday foods back to balanced, nutrient-dense meals (smoothies, home cooking) for body and mind.
  • Time zones. Arrive 14 hours early to give body and mind space to adjust.

Workout example (taper volume schedule)

  1. Week 1: Reduce to 70% of peak volume (90 km to 60–65 km). Easy runs plus one short tempo.
  2. Week 2: Drop to roughly 45–50 km. Add strides; skip hard work.
  3. Week 3 (race week): Stay low (20–30 km) with easy runs and strides. Goal is staying fresh and sharp.

All distances in kilometers (as in the video).

Practical tips

  • Land 14 hours ahead when crossing time zones.
  • Test and charge critical gear (HR monitor, watch) at least 5 days before race day.
  • Prioritize rest, sleep, and clean eating in the final weeks.
  • Keep a simple routine (coffee, smoothie, walk) to stay calm.

Closing note

Try the 3-week taper and set paces in the Pacing app.

References

Inspired by This Messy Happy

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