12 Weeks To Go – Getting The Next Phase Right

My last set of tips was all about laying foundations and building a good pattern and routine of training. We are now 12 weeks out from race day and the next 6-8 weeks will see you build that all important marathon fitness.

It’s now time to ring fence the key runs in your diary, get specific with your training and keep a good focus on recovery. Here are my top tips for getting this phase right;

Put a cap on it: I see so many runners leave their best marathon in a training run by running too far or too hard 3-6 weeks out from race day, arriving at the big day tired.

Try this: Regardless of your ability a longest long run of 3 hours – 3 hours 15 minutes is adequate for most runners. If this means you wont reach 20 miles in training, so be it. It is the collection of all your training that will see you perform on race day, not simply how well your longest run went.

Reach your peak: Plan to run your peak long run four weeks out from race day. Some runners will aim for three weeks out but you need to know you are good at recovering if you plan to do that. Work back from that peak run now and build to it in small sustainable chunks.

Try this: Whilst most runners do not need to taper for three full weeks you might consider cutting down your long run a little three weeks out from race day.

Get specific: In these peak weeks spend some time working at the pace or effort you intend to run on race day. Try adding blocks of goal race pace towards the end of your long runs or after shorter harder interval sessions. If you are planning to run walk on race day then the goal is to determine the mix of both you plan to use when the gun goes.

Try this: A peak long run such as 3 hours – 3 hours 15 minutes to include 4 x 20 minutes with the first 3 at marathon pace and the final one faster with 3-5 minutes easy between each.

Have a plan: On race day you’ll need to feel confident with your routine, your kit your fuelling strategy. Have a plan and prepare yourself to action it.

Try this: Try out different breakfast options 90-120 minutes before some of your key long runs and try taking a gel or other fuel on every 30-40 minutes or so during your key long runs. Take your gels on slowly and you will get used to them!

Spread the load: I said in the last set of tips the long run isn’t the only important element your training week. If you can make the time a slightly longer mid-week effort between 70-90 minutes can provide a fantastic additional endurance boost.

Try this: Build to a 75-90 minute run where the final 60 minutes is run as 3 minutes around marathon pace, 3 minutes faster at 3-4 word answer effort with no rest.

Get an MOT: Our body gets fatigued and tired. That’s a good thing as we need to create a stress n order to get fitter. However its important to keep on top of it so you reduce the risk of injury.

Try this: Consider booking one or two appointments with a sports physio in this tough training block to ensure your body is keeping up with your training.

Don’t panic: We all miss training. Accept it. It’s easy to get caught up with feeling you are off plan or not doing as much training as the next person. There is rarely, if ever, a perfect training cycle. Remember that your training is there to get you fitter – not to prove to yourself you are ready because you wont be until race day!

Try this: Try not to plan catch up with missed training. Accept where you are and consider cross training if you feel you want to build a bit of additional fitness.

Racing brain: Whilst you spend most of your time in training building heart, lungs and muscles success on marathon day is as much about mindset.

Try this: Self talk is a proven strategy for maintaining performance when things get tough. Develop your own and practice them in training. ‘Rhythm and relax’, ‘up and light’, ‘Keep you leg speed’ were what I used. I’ve know runners dedicate the last few miles of their race to important people in their life or remind themselves of why they are strong and will endure.

Go halves: Many runners will look to run a half marathon in their marathon build up. Recognise that this is a part of your training and you will be racing it with a fair bit of fatigue in your legs so it’s not the be all and end all.

Try this: Use a half to run at your goal marathon pace with a little easy running either side for a perfect key long run.

Keep recovering: I have no problem covering this one again! You get fitter when you adapt, not when you train. More than ever you need to focus on getting adequate rest, nutrition and sleep to make this a reality.

Try this: Keep reviewing your training diary and monitoring your perception of your muscle soreness and fatigue. Be prepared to take additional rest or an unplanned lighter week if you need to.

Tom Craggs is England Event Lead for Long Distance Running and Runners World UK Head Coach. He is one of the UK’s most in demand coaches, coaching runners from beginners right through to GB elite athletes including some of the UK’s most well-known runners.