Marathon Training FAQs, Part 2

This article is by Roberto Mandje, NYRR’s Senior Advisor of Engagement and Coaching.

Autumn is here, and with it the arrival of cooler weather and peak marathon season. If you’re running the TCS New York City Marathon, you’re in the final weeks of training.

Let’s answer your most pressing questions in this crucial phase of your preparations. You can also check out part 1 for more answers.

When should I do my final long run?

For months, you’ve steadily built your mileage and long runs. I always say there’s no magical number to hit for your final long run—it depends on your overall training, experience, recovery ability, and goals. It’s less about hitting one number and more about the consistency and sum of all your training. In part 1 we explained how a few 18–20 milers is better than one 22-mile run that might mean extra days or even a week of recovery.

I recommend you do your final long run 3–4 weeks out from your marathon. This gives you ample time to recover and absorb the benefits and also allows you to hit what’s likely to be peak mileage, before starting your taper.

What is a taper and how does it work?

The taper is the process of scaling back your training as race day draws near. It's perhaps the hardest piece of training to properly execute, regardless of prior marathoning experience. During this period you gradually reduce your volume (miles or kilometers per week) and intensity (difficulty of workouts).

The taper takes place 2–4 weeks before your marathon. Some people can perform well off a shorter taper while others need a longer, more gradual taper. For your first marathon, I would err on the side of caution and look toward that 3- to 4-week taper window, starting after your peak long run.

Tapering allows the body to fully restore and repair itself. After months of training, this means:

• Restoring and repairing all those muscle microtears and little niggles you’ve had along the way
• Building up your glycogen and fat stores
• Developing mental freshness

While tapering is full of benefits, it can lead to a phenomenon we jokingly call “taper tantrums.” When this happens, we can begin to doubt many things, like our training plans, our coaches, and our fitness. We may even imagine phantom injuries or illness. It sounds bizarre but, trust me, it happens.
Do your best to resist taper tantrums. This is not time to second-guess your training, even if it hasn’t been ideal. Trust in the work you’ve done and recognize that virtually nobody has a perfect buildup. Focus on the positive runs you had along the way and keep the taper tantrums at bay.

How do I get mentally ready for race day?

Focusing on the positive aspects of your training throughout your buildup will help set you up for success. As you taper and have more time and energy, you’ll be able to start thinking more about race day and less about training, as it’s primarily behind you. For more tips and tricks on mental prep, check out this blog post.

What should my finish time goal be?

Throughout your training, and especially via your long runs, you’ve developed a sense of what you’re capable of. With your longest long run behind you, it’s time to set a race-day time goal.

If you’ve run a marathon before, use that experience as a benchmark if your fitness is similar. If this is your first marathon or your fitness is different now, I recommend you set a goal marathon time/pace based on the longest run you did. For example, if you did a 20-mile run at 9:45/mile pace, you know you’re capable of getting to 20 miles on race day at that pace. Between the taper and race-day energy (it’s a real thing), and with proper pacing, you’ll be able to come through at that long-run pace for 20 miles and continue for the final 10K.

Do’s and Don’ts

• Do trust your training, and stick to your training plan in the final weeks.
• Don’t taper tantrum and try for quick fixes or last-minute fitness-boosting runs.
• Do look forward to race day and know that you’re capable of running 26.2 miles.
• Don’t try anything new on race day.
• Do remember your “why”—your reason for running.
• Don’t panic! It’s okay to be nervous; it means you’re invested in the results and you care, but recognize the difference between nerves and fear.

Find more race-day tips here. You’re ready to tackle the remaining weeks ahead of your marathon. Have fun and remember to enjoy the journey as much as the destination!

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