Cutting back on volume and intensity for a race seven days away may seem obvious, but many runners still get it wrong. So, for the perfect taper, just do this:Sat/Sun 75 per cent of your long run (if it’s usually 10 miles, run 7)Mon 20-30 minutes

Running less in the weeks prior to a race is scientifically proven to lead to better performances. Known as tapering, this period of decreased training allows your mind and body time to recover from months of hard training so they are in prime

(){window.open("/ultimatescheds-whysubscribe", "Friend", "width=400,height=525,scrollbars=no,toolbars=no,lmenubars=no,location=no");}find out more - or see our basic marathon schedules.The Schedules Which schedule should you choose? By each schedule, we list suggested10K and half-marathon race

of the taper, you disregard race plans and get carried along too fast. Anyone can feel great at 10 miles, but the key to running a successful marathon is to still feel vaguely okay at 23-25 miles. Other errors are drinking too little or too much, not cutting

Every good marathon-training plan should ‘taper’ during the final two or three weeks. That means you run less and rest more. For some people, the idea of backing off on their training just before the big race seems counter-intuitive. "So many

Even experienced marathoners can find race-day a journey into the unknown. Arm yourself to deal with the unexpected, though, and you’ll have a marathon experience to cherish. Here are links to the articles that show you how to ride out whatever

The Two Days Before The Marathon...You can’t sleep You should expect nerves to disrupt your sleep on the night before the marathon, so aim for a long night’s sleep two nights before it instead. On the night before the race, eat early, and relax

« Two weeks to goDuring the last week of your taper, things can get ugly. Two weeks ago, you ran 20 miles in a single run, but now you shouldn’t even be totalling that distance in the whole week before the race. And as your mileage plummets, your

if you’re taking antibiotics or if you’ve discovered that you’re pregnant. If you think you have a temperature on or close to race day, check that it’s not just nervous sweatiness. If a thermometer reveals that you do have a temperature, don’t race

.Avoid the practice of preceding a carbo-loading period with a few days of carbohydrate starvation.AdminIf you haven’t done so already, prepare your race-day shopping list and buy everything you need, from blister patches to energy gels.TuesdayMindVisualise miles 6