Beginner runners, you are now two weeks out from the marathon. Let's go through some tips. We will cover your running schedule for this week along with tips on strength training and rest.
Now that you have done all the hard miles on the legs, it's about tapering off this week. Your longest run will be 10k followed by two recovery runs of no more than 8k and 5k.
The last thing we want to happen is for your body to go into fatigue from overtraining. This is one of the most common mistakes people make at this stage.
Do not underestimate how hard you have been training. This is certainly the time to get good rest in terms of sleep but also good rest days in between training, otherwise the body will fail to repair itself.
If you have been strength training regularly, at this stage look at doing two full-body 30-minute sessions, including no more than two exercises on each body part.
Remember, you have done all the hard training, so you are now in a recovery cycle.
If your legs are feeling tired, concentrate on upper body. Try this chest, shoulder and tricep routine.