A free program · all
The marathon's final three weeks
The taper: less running, more sleep, and the nerve to trust your training.
3 weeks · 4–5 runs a week · Your race shoes, already broken in
- Week 1
Three weeks out
- Long run, about three-quarters of your longest
- Two easy runs
- One session at marathon pace
- Week 2
Two weeks out
- Long run, about half your longest
- Two easy runs
- Short marathon-pace session
- Week 3
Race week
- Two short easy runs with strides
- Rest two days before
- Race day
Nothing new on race day: no new shoes, breakfast or gels. Sleep matters most two nights before.
General guidance for healthy adults. If something hurts in a sharp or unfamiliar way, stop and see a professional.