Fitness Jesus

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

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  1. Week 1

    Three weeks out

    1. Long run, about three-quarters of your longest
    2. Two easy runs
    3. One session at marathon pace
  2. Week 2

    Two weeks out

    1. Long run, about half your longest
    2. Two easy runs
    3. Short marathon-pace session
  3. Week 3

    Race week

    1. Two short easy runs with strides
    2. Rest two days before
    3. 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.

fitnessjesus.com/programs/marathon-final-weeks. Use your browser's Print to save it as a PDF.