Do no more than 40 percent of your peak weekly mileage, with most of that coming early in the week. Except for your dress rehearsal run , keep your runs easy. “You should feel like you’re storing up energy, both physically and mentally” says Rodgers. If you’veas part of your buildup, follow an easy run later in the week with some quick 100-meter pickups to remind yourself of how fast and fit you are.
–will be in sync with marathon needs come race day. The more times you can do this, the better, but shoot for at least the last three days before the race.“Review your training and set one goal for a good race day, and another as a backup plan in case it’s hot or windy or you’re just not feeling great,” Rodgers recommends. “So many things can go wrong in a marathon that you need that secondary goal to stay motivated if things aren’t perfect, which they seldom are.
Your primary goal is the one you’ve been working toward during your buildup, whether it’s a personal best, qualifying for Boston, or breaking five hours. Your secondary goal should keep you motivated at the 22-mile mark on a bad day: finishing in the top 50 percent, slowing only 10 minutes over the second half, or just reaching the darn finish line.
Try to have work projects under control, politely decline invitations to late nights out, and so on. Most of all, stay off your feet–save museum tours and shopping sprees for after the marathon, and don’t spend four hours the day before the marathon checking out the latest flavors at the race expo. “Before the Trials,” says Wells, “I went to my brother’s house and just basically hung out.”
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