on the positive, gain from the experience and add value to your achievement – whatever the outcome. My expectations were set knowing I had a more limited training base and the stability around my knee is only happy up to a certain pace, I had a reduced taper

, nutrition and focus. Another medal was added to my steadily growing collection.Eventually it was time to taper as the big day approached.  And then it was here!  What an amazing weekend I had. I very nervously left my husband at the local coach station early

the taper has been even more of a taper than planned. However, it may not be a serious problem and shouldn't affect his marathon.Andy has done the bulk of the work now and luckily has talent such that even with reduced training sub-4 remains achievable

an Eddie (had a cold bath!) and settled down to watch the Sound of Music from the sofa. That's it people – taper time. Just think – soon we shall be swanning around with shiny medals! Paul says: Lucy is good to go. She has had her problems but always

pressure. When running in a group, don’t get lured into constantly running at a hard pace. Run your pace – and ask them to do the same if they’re willing. If you want to run with faster runners now and then, rest the day before as a ‘mini-taper’. Then treat

adequate fluid before the race. Drink up to a pint of water or a carbohydrate drink an hour before the start. To avoid unnecessary stomach cramping and inconvenient pit stops, taper these sips until the start gun goes off. Drink a third 45 minutes before

mins) slowThu 1M jog, then 4M (25 mins) brisk, then 1M jogFri Rest or 4M (30 mins) easySat 5M (40 mins) easy or parkrunSun 20M (approx 2hrs 30) slowFor The Month Ahead...Your Goal A serious taper and a rewarding marathon. More...Week Thirteen (56-60M

and strides, 5 x 1M (or 6 mins) fast with 200m (or 1-min) jog recoveries, then 1M jogWed 10M (80 mins) slowThu 1M jog, then 4M (28 mins) brisk, then 1M jogFri RestSat 5M (42 mins) easySun 22M (3 hrs) slowFor The Month Ahead...Your GoalA serious taper and a

(or 7 mins) fast with 200m (or 90 secs) jog recoveries, then 1M jogWed 9M (80 mins) slowThu 1M jog, then 3M (22 mins) brisk, then 1M jogFri RestSat 4M (36 mins) easy or parkrunSun 22M (3hrs 18) slowFor The Month Ahead...Your GoalA serious taper and a

Ahead...Your Goal A serious taper and a rewarding marathon. More...Week Thirteen (43M)Mon RestTue 7M of 1M jog and strides, then 10 x 2 miins up hill, jog back. Then 1M jog at end of session. Wed 7M (65 mins) slowThu 1M jog, then 4M (32 mins) brisk