How Far Out Should Your Last Long Run Be Before a Full Marathon?
How Far Out Should Your Last Long Run Be Before a Full Marathon?
As marathon day approaches, one of the most common questions runners ask is: “How far out should my last long run be from race day?” This is a critical decision in the training plan, as it can significantly impact how well-rested and prepared you feel on race day. Let’s break down the timing of your last long run and what the taper period should look like.
Timing Your Last Long Run
In the vast majority of cases I schedule the final long run two weeks before race day for a full marathon. This timeline strikes the perfect balance between allowing your body to recover from the physical demands of long-distance running and maintaining the fitness you’ve built over months of training. If you’re an experienced marathoner with a strong recovery rate, scheduling your last long run two weeks before race day can work well. However, this approach requires a careful taper to ensure you’re fully rested.
If I feel you need an extra week of taper I will add it, but in most cases, I go with 2 weeks out from race day. This provides ample time for your muscles to repair and your energy reserves to replenish while keeping your fitness level intact. This is especially important if your training volume has been high for several months.
Let’s talk about the taper.
The Purpose of Tapering
The taper period allows your body to recover, rebuild, and recharge after weeks of intense training. It’s not about completely stopping your training but rather reducing volume while maintaining intensity. Should you start running in Zone 1 during taper week? No. You want to reduce volume but maintain intensity. This means that if you have been running in Z3 and Z4 you can continue doing that. You have reached a certain level of fitness, and I want to keep it there but allow you to rest with less training volume. This ensures you stay sharp without overexerting yourself.
What Should Taper Week Look Like?
The week before your marathon taper is crucial for setting the stage for a successful race. Here’s what it might look like:
Long Run:
•This week’s long run should be shorter than your peak training runs. Aim for about 10-14 miles or around 2 hours for that last long run. This run is about keeping your legs moving and maintaining endurance without overtaxing your body.
Mid-Week Runs:
•Continue with shorter runs (3-8 miles) at an easy to moderate pace. Add a few strides or short intervals in the higher zones, but nothing that will tax your body too much.
•Reduce overall mileage to about 60-70% of your peak training volume.
Rest and Recovery:
•Prioritize sleep and nutrition. Focus on eating balanced meals rich in carbohydrates, lean protein, and healthy fats. Drink plenty of fluids.
Cross-Training:
•Light cross-training (e.g., swimming, yoga, or cycling) can help maintain fitness without adding impact on your legs. I’m a huge fan of any kind of mobility training for runners.
Mindset Work:
•Visualize your race day. Picture yourself feeling strong and confident as you complete each mile. It’s always a good idea to download some positive affirmations and listen to them before you go to sleep at night. Positive mental preparation is key.
Final Taper Week (Race Week)
The final week is all about fine-tuning:
Runs: Keep them short and easy. Include one or two brief marathon-pace segments to stay sharp. The last you do will include some short 100-yard strides (accelerate from slow to fast) to keep your legs fresh.
Rest Days: Take at least one or two complete rest days although some mobility work or yoga is beneficial. Focus on getting good sleep.
Nutrition: Gradually increase carbohydrate intake for glycogen loading but avoid overeating. Do not eat anything out of the ordinary or try new restaurants the week of your race.
Hydration: Stay well-hydrated throughout the week. Add an extra glass of water with each meal all week.
Gear Check: Make sure your race-day outfit, shoes, and gear are ready to go. Communicate with your race support ahead of time so you know where to look for them on the course.
Your last long run should ideally be completed two weeks before marathon day, giving your body sufficient time to recover and recharge. The taper period, particularly the second-to-last week, plays a vital role in ensuring you arrive at the starting line feeling fresh, strong, and ready to conquer 26.2 miles. By reducing mileage, maintaining intensity, doing mobility work, and focusing on recovery, you’ll set yourself up for marathon success.
Have you thought about hiring a coach for your next event? Click the purple button below and fill out the short form to have a chat with me about your race goals.
Mary Timoney
Ironman University Certified Coach
USA Triathlon Coach
ACSM Trainer
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