Time to slow down Tapering your marathon training

There’s less thanMale taking a break from running 2 weeks to go until race day! All of the miles you’ve run, the cold evenings, early starts and your amazing dedication have got you here. Finally, the start line is in sight.

In these last few days, there’s not a lot you can do to improve your preparation. But if you’re not careful, you could hinder it.

5 top tapering tips


1. Don't panic about your preparation

Everyone has last-minute nerves. Trust in your training. Use this period as an opportunity to visit the London Marathon website. Get to know the course, the water stations, the cheer points and map the race out in your head.

2. Do keep your running this week light and easy

A few short, steady runs (2-3 miles) will help you burn off any excess energy and pre-race nerves. Don't be concerned about race pace or distance. This is just about keeping you ticking over. The hard work is done!

3. Don't feel the need to do one last long run

Some runners use this time as an opportunity to run 20 miles at marathon pace - to prove they can do it. This is a recipe for disaster. Pushing yourself to the limit now would dramatically increase the risk of injury.

4. Do rest up

Take this opportunity to give your body (and mind) a well-earned rest. Treat yourself to a massage, put your feet up and conserve your energy for the big day.

5. Plan your post-race celebration

It's going to be incredibly busy around London on race day. When you cross the finish line, you're going to be tired, relieved and euphoric in equal measure. Save yourself a bit of stress by choosing a venue for your post-race celebration. Check the menu and make a reservation so that you can enjoy your achievement with friends and loved ones.

The tapering schedule

Follow the plan below for the next 2 weeks to fine-tune your preparation and make sure you arrive happy and healthy at the start line for the 2016 Virgin Money London Marathon:

  • Monday: 25 min run (medium exertion)
  • Tuesday: Rest
  • Wednesday: 60 min run (medium exertion)
  • Thursday: 30 min run (medium exertion)
  • Friday: 20 min run (medium exertion)
  • Saturday: Rest
  • Sunday: RACE DAY

Good luck to Team NSPCC

The countdown to this year's marathon has officially begun! We're gearing up to support our amazing Team NSPCC runners as they get ready to complete the 26.2 mile race.

With less than a week to go, it's time to get ready, lace up your shoes, hold your head high and remember that every step and every mile, will help keep more children safe. 

Our staff wish our Team NSPCC runners good luck for the Virgin Money London Marathon, taking place on Sunday 24th April 2016.

Helping you on your journey

More articles

Read our other training articles to help you get prepared in the lead up to race day.

Learn more

Virgin London Marathon Facebook

Look out for updates, helpful tips and motivation from your fellow NSPCC runners.

Meet your fellow team mates

Got your own place?

If you've already got your place for 2017, we'd love you to join our team.

There's no minimum fundraising target, just have fun and raise as much as you can.

Join our team