Marathon prep
Confident, calm, ready.
The final 4 weeks decide your race. Here's how to arrive at the start line at your best.
Race day checklist
- Race number pinned night before
- Watch charged
- Throwaway warm layer
- Tested fuel & gels
- Anti-chafe applied
Pacing guidance
- Start 10–15s slower than goal pace
- Even split is fastest
- Aid stations: walk, drink, breathe
- Save effort for 30K+
- Trust the taper
Taper week
- Cut volume 30–50%
- Keep intensity touches
- Sleep is the workout
- Eat normally — no experiments
- Easy mobility daily
Kit checklist
- Tested shoes (not new)
- Tested socks
- Tested shorts / top
- Cap or visor
- Race-belt for gels
Hydration plan
- Pre-race: 500ml + electrolytes
- Sip at every aid station
- Don't gulp — small frequent sips
- Watch for over-hydration
- Recovery: rehydrate slowly
Post-race recovery
- Walk for 10 minutes
- Protein + carbs within 60 min
- Compression & elevation
- Easy walks for a week
- First run after 7–10 days