Outdoors: Running

When every marathoner takes the starting line for a race, they should be able to say two things: That they are in the best possible state of fitness, and they are in the most rested state possible, says Danny Gough, designer of the Breakers Marathon "Get Out There!" training program.

That can be achieved by tapering over the final weeks of your training program, beginning with week 17.

"Total mileage comes down to the last three to four weeks, mostly in the distance runs and long runs," says Gough. "During the taper period, you will typically find yourself feeling more energetic and faster, created by the increased recovery between runs as your mileage drops. At approximately three weeks out from the target race, there is a planned final extended long run. This is done to simulate the race and build confidence in the marathon distance, as you should feel strong and swift during this final extended long run since it occurs just inside the tapering period. Recovery from this final extended long run is also relatively quick and easy because your mileage continues to decrease for another few weeks after the run."

As you come into the home stretch, it is important to have faith in your preparation and all the miles you have logged over the past few months.

"In the final few days leading up to the race, it is important to remember that the work is already done," Gough said. "Don't change your eating habits, stretching routine, sleep patterns, etc. Just rest as much as possible and enjoy the rewards of your hard work. Be confident in the training you have done and take that confidence to the starting line.

"It is very easy to get excited in the early miles of a marathon and go out in a faster pace than planned," he added. "Stay with your race plan through the first half of the marathon, and if you still feel great in the latter stages of the race, then you can start to push yourself beyond your goals. The final extended long run that occurs three weeks out from the target race is a great opportunity to practice being deliberate with your early pace and judicious in your race strategy."

For those veteran runners who are looking to run a personal record at their next marathon, Gough leaves them with these words: "Remember that you will never achieve great things if you don't get out of your comfort zone!"

First-Time Marathoner

Week 17:

Mon Off

Tue 3

Wed 5

Thu 3

Fri off

Sat 20

Sun 3

Total: 34

Week 18

Mon Off

Tue 4

Wed 4

Thu 4

Fri off

Sat 12

Sun 3

Total: 27

First-Time, Intermediate-Level Marathoner

Week 17

Mon Off

Tue 4

Wed 5

Thu 4

Fri off

Sat 20

Sun 3

Total: 36

Week 18

Mon Off

Tue 4

Wed 4

Thu 5

Fri off

Sat 14

Sun 3

Total: 30

Veteran to Competitive Marathoner

Week 17

Mon Off

Tue 4

Wed 5

Thu 5

Fri 4

Sat 20

Sun 3

Total: 41

Week 18

Mon Off

Tue 5

Wed 5

Thu 4

Fri 3

Sat 15

Sun 3

Total: 35