In keeping with calls from folks for taper tips going into the marathon, I include the following:
Taper is a time to cut back and rest more and train less. Training during this period should be at a lesser rate of exertion and any intervals or depictions should have more rest between them.
The marathon will take a lot out of you both physically and mentally. During the final two weeks spend as much time as you can in solitude and self reflection as this will help in the final 10km. Imagine yourself running the race and see the time on the clock as you cross the finish line. If you can see it and believe it then you can and will achieve it.
Ideally a 5k time trial two weeks out is a good idea even if not run flat out to give extra confidence in your end goal time that you will have determined based on your previous training.
Two weeks out I also do a 400m session (with longer rest periods between). 6 or 8 400m reps just to get the legs turning over.
In the last week my belief that has been formulated through reading and followings the plans of many experts is to rest the last three days prior to the marathon with only two runs on the Tuesday and Wednesday of that week. All these runs should be easy with a few strides
Follow all your normal stretching and nutrition plans. Don't change anything that you haven't tried before in training. No new foods, no new techniques. Just follow what you have trained with.
Running together (while tapering to a strong marathon), stride for stride on a life changing ride! -- Sean Muller
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