The last weeks before a marathon are decisive for your success on race day. At this stage, every training, every nutritional decision and every recovery measure can make the difference between a good race and a difficult day. Here are some important points to focus on during this critical phase.
1. Maintaining Focus on Specific Training
Two months before the marathon, you are in the specific preparation phase, a key moment where every detail of your training becomes crucial. If you have followed a “standard” 20-week preparation program, you will have already gone through several phases: building the aerobic base in the first weeks, developing speed and strength with the introduction of intervals and tempo runs, and you are now entering the phase where all the training is specifically geared towards the marathon.
The specificity phase is characterized by the intensification of long runs, with the goal of improving endurance, mechanical efficiency, and aerobic performance. The long run is performed at low intensity (once a week) and lasts a maximum of 180 minutes in running.COACH: in our opinion, the additional benefit of longer runs is not commensurate with the risk of overloading.
Furthermore, the last two months of training are the ideal time to simulate race conditions. For example, you can include sessions on terrain similar to what you will face, wear the gear you plan to use on race day, and manage hydration and nutrition as you will during the marathon. If your marathon will take place in particular climatic conditions (heat, cold, humidity), try to replicate these conditions during your long runs. This will allow you to adapt your body and understand how it will react to the various situations you may encounter.
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2. Start Fine-Tuning Specific Nutrition
Nutrition plays a crucial role in the final phase of preparation. Two months before the marathon, you should already have a good understanding of which foods and supplements work best for you. However, this is the time to further refine your nutritional strategy, especially during long runs.
Test different types of snacks during your training to see how your body reacts. It is essential to find what works best for your stomach and provides you with the necessary energy without causing gastrointestinal issues. Remember that nutrition during the run is just as important as pre-race nutrition: you need to ensure you can maintain consistent energy levels throughout the marathon.
Additionally, in the days leading up to the marathon, you will need to pay attention to carbohydrate loading, a strategy that maximizes glycogen stores in the muscles. Avoid experimenting with new foods in the final weeks to prevent unpleasant surprises on race day.
Nutrition and marathon preparationÂ
3. Injury Prevention
As mileage and training intensity increase, so does the risk of injury. At this point, injury prevention becomes an absolute priority. It is essential to listen to your body and not ignore signs of fatigue or persistent pain.
Incorporate strength and mobility exercises into your routine that can strengthen joints and muscles, preventing common injuries such as tendinitis, plantar fasciitis, or knee issues. Regular stretching, foam rolling, and massage therapy sessions can also make a big difference in keeping your body flexible and healthy.
Don’t underestimate the importance of a proper warm-up before each workout and a thorough cool-down afterward. These often overlooked elements are crucial for reducing the risk of injury and ensuring that your body recovers optimally between sessions.
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4. Long-Term Mental Preparation
The marathon is not just a physical challenge, but also a mental one. Two months before the race, it is crucial to start building a resilient mindset that will support you through the most challenging moments. Mental preparation should go hand in hand with physical preparation.
A good way to develop your mental strength is visualization: imagine yourself during the race, successfully navigating each stage, overcoming fatigue, and crossing the finish line. This practice can boost your confidence and reduce pre-race anxiety. Discover more in our article “10 mental tricks for your daily training.”
Additionally, keeping a training journal where you record your feelings, progress, and challenges can help you stay motivated and manage stress. The running.COACH training plan is the ideal tool for this, as it allows you to track your progress in detail and adjust your training program to your specific needs.
5. Preparation Races: Sharpening Your Form
Preparation races are essential for testing your physical and mental fitness in the lead-up to the marathon. These should be carefully planned (2 to 4 throughout the entire preparation) and seen as an opportunity to make final adjustments to your preparation, without the pressure of achieving a personal best at all costs.
In particular, in the last two months, you should consider the following:
- A half marathon as a “mandatory element,” ideally four weeks before the main race.
- A final race 14 days before the main race, ideally over a distance of 10,000 meters.
You can find more information about preparation races in our blog article.
6. Plan Your Tapering
Tapering, the reduction of training load in the last two to three weeks before the marathon, is a delicate but essential phase. Even though there are still two months left, it is important to start planning this phase to ensure you arrive at race day with the right energy levels.
During tapering, the volume of training is gradually reduced, while the intensity of some sessions remains high to maintain speed and muscle responsiveness. Tapering allows your body to recover from accumulated fatigue and fully regenerate for the marathon. It is important not to overstrain your body during this phase and to stick to the planned reduction in load, even if you might be tempted to do more.
Conclusion
With two months still ahead, you are in a crucial phase of preparation, the specificity phase. Every detail matters: from fine-tuning your physical form to discovering what works best for your body, to building solid mental preparation and strategically managing preparation races. Intermediate races offer valuable lessons and mentally and physically prepare you to tackle the marathon at your best. By maintaining discipline and determination, you will be ready to face your autumn marathon at the peak of your potential. Good training and good luck!