The Last Long Run

Tip #6: Monday, October 12, 2009

Long runs are the most important workouts in marathon training. Most programs incorporate three to six runs in the 18-to-22-mile range, usually on alternate weekends, raising the mileage gradually.

Many training plans, like the ING New York City Marathon Official Training Program advise runners to complete their final long run three weeks before race day. If weather permits, wear the clothes and shoes that you plan to use on race day, and choose a course with moderate hills similar to those on the New York course. Your pace should be about 45 seconds to 1:00 per mile slower than what you plan to try for on race day. (No matter how great you feel, don't race this workout!)

If the timing isn't right for this weekend, you can do your last long run with two weeks to go -- but make it slightly less intense: no more than 15 miles at 1:00 per mile over race pace.

Your taper should officially begin after your last long run. For the remainder of your taper, follow your training plan -- not only for runs and rest, but also for fueling. Check out Barilla's great carbo-loading recipes for ideas.

The Poland Spring Marathon Kickoff on Sunday, October 25, is a great way to keep yourself moving and get psyched for marathon week: It's the official season-opener! Another way to keep your legs loose before race day is to register at the expo for the Continental Airlines International Friendship Run on Saturday, October 31.

After your final long run, try to relax and trust that your body is prepared for November 1. If you've logged three or four long runs during your training cycle, you can feel confident come race day that, barring the unexpected and unlikely, you will finish the marathon.