Nail Your Final Marathon Weeks: Veteran Runner’s Checklist For Race-Day Success

Veteran marathoner Andrew Heyden shares some unmissable advice in the countdown to the spring marathon season, whether your target is London, Boston, or a local event. 

Andrew writes:
In the final weeks before a marathon, the small details can make a big difference to how your race unfolds. As I get ready to run the London Marathon for the 11th time in April, I’m focusing on sharpening my training, planning my taper, and dialling in my race-day nutrition and kit.

Here are some of my key focus areas:

1. Make the next few weeks of training count

With most of the base training and hard work done, hopefully you’re starting to feel pretty fit and in good shape. With just a few more big weeks to get through, this is the time to increase the quality of your weekly long runs, but don’t overdo it and risk injury.

For first-time marathoners, this might mean doing your longest-ever training runs. For those chasing a time, it could mean adding quality such as 4 x 5km efforts at race pace within the long run. I’m planning my best quality long runs for 6 and 5 weeks out from race day and will race a half marathon 4 weeks before marathon weekend as a good hit-out and fitness test. After that, I’ll be reducing the length and intensity of my weekly long run.

2. Think about your race-day kit now

It’s time to do one or more “dress rehearsals” in the weeks ahead. Run your long runs in exactly what you plan to wear on race day. If you’re buying anything new, get it now and test it in the next few weeks – everything, including socks and underwear. Don’t leave anything to chance.

It’s also a good time to think about your shoes. I wouldn’t recommend wearing brand-new shoes on race day, but shoes are at their best when they’re relatively fresh. Buying them now, wearing them for a few short runs and one long run means you can be confident in them and know they’re ready to go.

One extra little tip: mark the laces at the end of your long run where they come through the top eyelets. On race morning, you can tighten them to exactly the same level and avoid over- or under-tightening.

3. Decide on your race-day nutrition now

Now is also the time to lock in your race-day nutrition plan and practice it in your next few long runs.

Check what nutrition the event provides and whether that will work for you – look on the race website to see which brands and products they’re using. If you’re not familiar with them, train with them and test them.

Not all drinks or gels are the same. They have different carbohydrate concentrations and some will sit better in your gut than others; it’s quite personal. 

I like to take control and bring my own preferred nutrition to races. I carry my chosen gels in pockets or a waist belt, so all I need to rely on is water on the course.

I’ll also take my daily dose of CurraNZ, in the week leading up to the race - usually dosing up on 3 capsules the day before and 2 capsules on race morning.

 4. Plan your taper

 The taper depends on your experience and ability, so stick to your existing plan or your coach’s advice if you have one. As a general rule, I reduce volume by roughly 30% two weeks out from the race and by about 50% in race week. I do this by shortening runs, but I maintain frequency so I keep my usual routine and rhythm. 

If you cross-train or play other sports, now is also a good time to reduce or avoid those to minimise fatigue and injury risk.

Give yourself your best shot 

In the final weeks, think about all the other important aspects of life that can affect your race: Eat well, prioritise sleep, and try to stay clear of germs. This is the time to be extra cautious about getting sick. You might even consider wearing a mask on public transport and carrying some hand sanitiser.

Stay tuned for my next blog with my top tips for race day itself.