Training

Events/Marathon Training

The Perfect Marathon Week
Your day-by-day guide up to and including race day - mind, body, food, drink and admin!

So long as you're well organized, come marathon day you'll have nothing to worry about except the few miles of Tarmac linking the start to the finish. Here's the seven-day countdown that no runner should be without - plus the tried-and-tested route to a fast recovery. (Some of the sections are geared towards the London Marathon, but you can carry the principles anywhere.)

Monday

Mind
• Focus on miles 1-5 of the Marathon. Prepare for taking anywhere from 2-10 minutes to cross the start line, and having a very slow first few miles. Focus on staying calm and resisting the temptation to waste energy by weaving ahead. Picture yourself storing up your energy for the later miles.
Body
• Decide whether you are really in shape to run the Marathon. The Flora London Marathon sensibly allows you to defer your entry for a year if you have good reason. If you've had an injury severe enough to cut back your running in the last week, take them up on this offer. Similarly, don't run if you're taking antibiotics, if you've suffered any flu symptoms in the last week, or if you're pregnant.
Food & Drink
• Plan out your week's eating with a variety of high-carbohydrate meals. Don't under eat, but take care to avoid junk food, especially between now and Wednesday.
• Do everything you can to avoid catching coughs and colds this week. Pack plenty of immune-boosting vitamin C-rich foods like oranges and broccoli into your diet. If in doubt, take a daily 1000mg vitamin C tablet, and consider a multivitamin supplement.
• Avoid the practice of preceding a carbo-loading period with a few days of carbohydrate starvation.
Admin
• If you haven't done so already, prepare your race-day shopping list and buy everything you need, from blister patches to energy gels.

Tuesday

Mind
• Visualize miles 6-13 of the marathon. You'll have settled into a steady pace and will be logging consistent mile splits. You'll have loosened up and calmed down, and you'll be drinking regularly. Anticipate slowing for the bottleneck at the Cutty Sark (6.5 miles). By mile 13 you'll be working a little harder, but still feeling strong and running at an even pace.
Body
• Resist the temptation to throw in extra cross-training as you tail off your running mileage this week. Tapering means tapering - don't spend the extra time in the gym or decide to start rebuilding your extension.
Food & Drink
• If you haven't yet tried training after your planned race-day breakfast, do it today.
• Make sure that you're getting enough protein this week - it's easily overlooked. You should be aiming for 0.5-0.75g of protein per pound of bodyweight.
Admin
• If you're travelling any distance to the Marathon, make a packing list and start gathering the clothes and items you need. Make sure your racing kit is washed and ready!

Wednesday

Mind
• Focus on miles 14-17. You're working hard, running steadily and feeling confident. You're well hydrated and on target. Imagine concentrating purely on the mile ahead, rather than thinking about how far you still have to go.
Body
• Consider a massage if your legs are feeling tight.
Food & Drink
• Don't be tempted to try any 'miracle' sports supplements. Stick to normal-dosage multivitamins and a good diet with plenty of fresh food.
Admin
• Marathon registration usually opens today for the London Marathon. Go early in the week if you can, to avoid the rush. You have to be there before race day to register and collect your number and timing chip. If you have time, look around the huge Marathon Exhibition. Don't forget to visit the RUNNER'S WORLD stand
• If friends or family will be coming to watch you race on Sunday, decide where you'll meet each other at the finish. There are boards from A-Z at the finish for this purpose. Also, (unless you are all carrying mobile phones) arrange an emergency phone contact which you can all use to relay messages.

Thursday

Mind
• Visualize miles 18-21. Many runners struggle here, but you've trained well and are pulling strongly through these miles. You're consistently passing other runners. You've been taking on energy drinks or gels to stave off the wall, and you're looking forward to reaching Tower Bridge for the second time at 22 miles.

Body
• Trim your toenails. Don't leave it any closer to race day in case you cut them too short and leave them temporarily sore.
Food & Drink
• Your carbohydrate intake should be 65-70 per cent of total calories. You should feel comfortable after each meal, not stuffed.

Admin
• Calculate your target pace per mile, and then figure out your race splits - that is, your target times for the mile markers around the course. You might just calculate your target time for halfway; or if you're more serious, work out splits for every three to five miles. Then write these upside down on your race number or the back of your hand on race day.

Don't forget to take into account the time it takes to cross the start line - very approximately: two minutes for sub-3:00 runners, four minutes for 3:30, seven minutes for 4:00, 10 minutes for 4:30 and 12 minutes or more for 5:00. Also, remember that it's 26.2 miles, not a round 26!

Friday

Mind
• Picture miles 22-26. Even though these are usually the hardest, you'll be ready because you've trained well and raced sensibly. You may slow a little in the final two miles, but visualise yourself keeping a strong, confident running form as you run past the cheering crowds on the Embankment and around the outside of St James's Park.
• Get a good night's sleep tonight. You'll probably find it easier to drift off than you will tomorrow.
Body
• Don't worry if you're feeling lethargic and heavy-legged - it's because your body is storing the extra glycogen (and water with it) that you'll need for the race. You'll feel fine on race day.
Food & Drink
• Keep taking in plenty of carbohydrate - vegetable soup and bread, baked potatoes with tuna, pasta with tomato-based sauces, fruit and yoghurt. It's best to avoid richly spiced meals, unfamiliar dishes and seafood.
• If you're travelling to London, take most of your snacks with you.