The Week Before Your Marathon - A Day By Day Guide

[@chasjm21]

Jess presents these videos well, not trying to hard, but rather like a trusted friend imparting some helpful advice.

[@ThatBritishHongKonger]

I just ran the Sydney Marathon on Sunday in 2:59:57 for my first ever sub-3!! Watching all of Jess' sub-3 training videos has almost been like having a training partner since we were going for the same time 😅 All the best to Jess in Berlin - all of us know that you're going to absolutely smash it and be in floods of the happiest tears ever after crossing that finish line!! 🥳🥳

[@island97]

Congrats. Under 3 hours is excellent.

[@Lisajen-h5u]

I am training for a 10 km race. I am a new runner (started in May). I can now run 10 kms however I am slow. My plan is to complete the 10 kms without stopping. It’s definitely not Berlin however it’s enough for me.😊

[@gavshan]

Fair play to you, keep at it! I did my first 10k last year and was very slow, this year I’m hoping to do my first marathon, again I’m not going to break any records. My tip would be to monitor your heart rate and keep in zone 2 or 3 and you’ll easily be able to keep going without stopping. It totally changed how I ran (I used to run walk a lot because my heart rate just went too high). Best of luck

[@CreativeC13]

So cool! 10km is my next goal

[@Hello-jw9vt]

About the same time i start running. Mind sharing your PB?

[@gavshan]

When I first did it I was at about 1hr 15 and now my pb is 58 mins but I did that while doing a half marathon long run at marathon pace so I may be a slight bit quicker than that if I was just doing 10k. The person that won the 10k race that I was in first time around finished it in 31 mins! I was barely finished 5k!

[@vincentochoa386]

Had a chance to do my 1st marathon this past Sunday. Thanks for all the help

[@Ckblab]

Tapering, if you’ve never done it before, can leave you lost and confused. This video is great for those 1st timers as well as good reminders for seasoned runners! Good luck in Berlin Jess! Sub 3 FTW!

[@patrick4015]

I’m running Berlin as well. Good luck Jess and see you out there. My tip would be: always go and check out the finish. You don’t want to be surprised by the distance off the home straight.

[@ClubmanGT1971]

Brilliant, Jess! Fantastic advice. I’ve done plenty of Halfies but I’m trying my first ever Marathon in October in my magnificent home town of Melbourne. I’m running it for my dad, who passed away in February. He always told me to attempt the impossible in life. He’s been with me during my 15 weeks of training on the brilliant Runna app and he’ll be with me on race day. I know he’ll be proud of me.

[@arranlinton-smith1145]

I'm running in the Loch Ness Marathon in less than two weeks time. Down to 55km this week and my Marathon tip is to get everything prepared and packed early so as to reduce pre-marathon nerves!

[@tomascanevaro4292]

This video literally comes out just as the week before my first marathon starts! Super hyped, cant wait.

[@TheKelseyRenae]

Good luck!!!

[@karmandev]

Same here! Are you also running Berlin?

[@tomascanevaro4292]

@@karmandev I'm actually running the Buenos Aires Marathon, in Argentina where im from 😄

[@karmandev]

@@tomascanevaro4292 awesome! Good luck and you can do it 💪

[@karmandev]

​@@tomascanevaro4292Awesome! Good luck, you can do it 💪

[@maxal2251]

Good informative and motivational vid! Destination Berlin, here we go. I’ll be taking an unconventional approach by splitting the ‘race’ into 4 or 5 distinct sections; running, staggering, walking, limping and potentially crawling. If everything is still attached and working at the finish, I’ll see that as a little victory. And miracle. GL to all running 👍

[@kostaskampakis8913]

Top tip: Listen to your body during the race. It's easy to get carried away with so many things. There's crowds, other runners with different paces all around, tons of data on your smartwatch and a semi-arbitrary goal pace that you have in your head and you may not be 100% realistic with it. 4 marathons in, I found that there is nothing more important than listening to your body and setting your pace accordingly. It's been my focus, especially during long runs, so that I can identify different signals and adapt on race day. Being super aware and tentative to what my body tells me on the day guarantees maximum fun and enjoyment (and also has given me my current PB). Don't get caught up to heart rate zones or pace. Just listen to what your body tells you. Work on it during training.

[@kawemotah]

I am also running the Berlin marathon this year and it will be my first ever! I am excited and so happy to be able to run it, but I am also super unsure whether I can make it till the end! Haha! I have run just over 30km for my longest run and it was pretty exhausting, so hoping that being well rested and going through the taper allows me to succeed on the day! Just the video I needed! Thanks heaps! :)

[@berendhoff2198]

You will do it just get a pace you know your comfortable with and you will smash it. You can also start a little slower and build up and when you think you can’t ha faster just stay at the same pace. Good luck!!

[@kawemotah]

@@berendhoff2198 I appreciate the encouragement and the sensible tips! Thanks! :)

[@SonalDack]

This is just what I needed right now. Thanks Jess and TRC! Running Loch Ness Marathon on the 29TH and currently lying in bed watching this - but now have a sudden urge to pack my race day bag 😊

[@youngbairn]

Loch ness will be my first Marathon. Good Luck 😀

[@SonalDack]

@@youngbairn Thank you and good luck to you too! What a brilliant race for a first marathon!

[@ImamotoTieme]

I will be running Berlin Marathon as well. I am very anxious but at the same time very confident ...Cant wait for the Big Day and I hope to see you there Jess... I have no doubt you're going to smash it :)

[@jennygibson7789]

I'm running my first marathon in 5 weeks. The Dublin City Marathon. I joined a running club, which has been very helpful and supportive. This video has helped so much. Thank you 😊

[@JimmysGarden]

We (Team DaRday) are training for the Dublin Marathon in October. I'll be pushing my son in an adaptive wheelchair. Can't wait.....

[@anaevf18]

I will be there too!! I wish you guys a great day!

[@JimmysGarden]

@@anaevf18 Have a great run too, What time are you aiming for? If you see us on route say hi..

[@rebelsage3158]

Second ever marathon at Abingdon on 20th October at the age of 51. Trained for sub-3'15 but will be happy with anything below 3'25. My first was 9 years ago and did nowehere near this level. Great video. Great tips.

[@darth1anyan]

Thank you for this video! This is much needed while waiting for the Berlin Marathon :)

[@seanmcdonagh6237]

Running my first marathon in York next month after pulling out of one in May through injury - feeling good so far

[@Kev1234-vm5om]

York was my first marathon Loved it Good luck 👍🏻

[@caitanyavallabhadas108]

I'm also doing the Yorkshire Marathon next month, which will be my first ever Marathon! Good luck!

[@seanmcdonagh6237]

@@caitanyavallabhadas108 good luck to you too!

[@mugiwara1310]

Thanks for the video, I am training for Málaga marathon

[@neilhulme8426]

i’ve got an ultra in just under 4 weeks , terrified and excited

[@SageOfEchoes]

Same. Good luck to you!

[@runningchannel]

Incredible! Which ultra are you running?

[@markg99]

Good luck!

[@neilhulme8426]

@@runningchannel the ladybower ultra.

[@monchiquita25]

1st ever marathon in Chicago in a 2.5 wks! Love this video! Good luck to everyone- Run Happy and Thanks Jess ❣❣

[@katerutherford5895]

I’m running the Des Plaines Trail Marathon on October 12th. 1st marathon since having my baby girl!

[@alphaque9933]

All the best Jess, you're a star!! Andy and you (Jess) are such an amazing duo!!

[@patobrien7622]

Such a great video. Everyone should watch this. Simple and straightforward advice

[@TheRunnerLucy]

I’m running Berlin too! My first major and third marathon hoping for a big PB! Been following garmin’s daily suggestions off the back of the race widget - also been filming the journey for KZbin to help others looking at that method! Hoping to see you out there, Jess!! 🎉 I’m also wearing the Hoka Cielo x1 as my race day shoes!

[@clongownian1]

I'm doing Berlin on the 29th. My 4th Major. Thank you for this excellent video.

[@nancysmith3548]

Good Luck Jess! Watching your training online and IRL has been phenomenal and so inspirational.. Enjoy Berlin !!❤

[@petehowonearth]

This was a great video. I'm running my third marathon in 2 weeks time, and this time it's abroad so everything you said was helpful

[@alroad87]

superbly done video! thank you Je$$

[@BillyDickson]

Ran Berlin in 2009 and loved it, good luck Jess, you'll smash it! 🏃‍♀️👍

[@albertpeterson4652]

Running the twin cities marathon this weekend and this video was perfect to help me during my taper

[@runningchannel]

Good luck!!

[@markthomas9440]

Running Chicago on 13th October. Getting excited now. Gonna be amazing. Hoping for a sub 3.14 to get a good for age for New York next year. Good luck with Berlin Jess. Love the video, full of good tips 👌

[@NicolasWollesen]

I too am running Berlin Marathon. It will be my second marathon and aiming to go sub 3:30, but if the body is not feeling it then I’m just gonna enjoy the run 👏 good luck Jess!

[@joshuaanderson4285]

Appreciate this video! I'm one month out from my first marathon, the Garmin Kansas City Marathon. Training has gone well and I'm feeling strong 💪

[@Pbat23]

Running my first marathon in a month. Amsterdam here we goooo 🎉

[@SybizBen]

Great video. Thanks Jess & TRC. Best of luck in Berlin! Hope to see you out there!

[@timpete6361]

Perfect timing, i'm going to run the half marathon in Köln in just under 3 weeks.

[@bhavishb]

Training for a HM and race is on October 6th. Great timing on the video and will plan my week. I am following a Garmin coach program which ends the following week but this video has helped me plan my last week in terms of taper.

[@JakkstarsChannel]

I'm also doing the Berlin Marathon... in 13 Days!!!

[@saskiavandenberg-tromp]

This is so helpful and relatable. I have my first half marathon coming up end October. I especially feel the anxiety of maintaining racepace for that whole long distance! It helps to know that that is common.

[@craigjsanderson]

Absolutely love this video - Jess has such a fantastic presentation style, and the production of the video is great! Some super tips here too - good luck for the race Jess

[@andrewvalente6186]

Hello brilliant video I'm running Amsterdam marathon in 4 weeks xx

[@Tonyr2]

Love you Jess ❤

[@alisoncuff]

Go Jess 🎉!. I live in Berlin and will be sure to cheer you on from the crowd next week!

[@kevinodonovan1593]

Doing Chicago in just under 4 weeks so starting to hit the tapering phase. For week before the marathon I think you can't do too little when it comes to activities but can do too much. Takes longer than a week to get benefits from training. Will be traveling a few days ahead, and will bring my race day kit as carry on bag on the flight, not risking baggage getting lost. When there will try to be conscious of not spending too long on my feet or burning into the carbs I've been loading Give yourself loads of time to get to the start, different city and travel, never know how full trains or buses will be on the day. Much better to be hanging around waiting at the start vs stressed worrying you won't make it

[@kevinodonovan1593]

Best of luck Jess!

[@willapanzer4233]

Just did my first this past weekend - wish id seen this first!

[@PatriciaVasquez-lf6np]

I will be also in Berlin and it will be First Marathon 😊 I‘m so excited! Hope I see you Jess ;)

[@raechellestephenson9567]

I am training for a half marathon October 5th. It's my first!

[@runningchannel]

Good luck! Which half marathon are you taking on?

[@sarahabberstad9852]

Thanks! I have my first marathon on Saturday, and really feel the anxiety😊. The short zone1 runs this week have felt almost impossible. Good to know I'm not alone

[@frankweber3432]

Good luck with your marathon Jess. I am confident that you will break 3 hours.

[@PatWalker-c2q]

Love the honesty, Jess. Have great run, you have earned it. Your build-up has been very inspirational

[@runningchannel]

Thank you!

[@keithfalconer2870]

Hi yes I am doing Chester Marathon 6th Oct then Malta in Feb and finishing at London in April. Legs feel tired but not surprised as I turn 60 next month

[@Betterforarun]

Great video! Running second marathon in Berlin - excited. My tip is to try the route to the start a day or so before so that you know where you are going and when to leave to get there! One less thing to worry about!

[@TheKelseyRenae]

I have a marathon in a few weeks. I’m getting nervous and excited! This was a perfectly timed video!

[@asimnazirbajwa]

Jess thank you so much for sharing this very useful information. I am also going for the Berlin Marathon next week 💪😃

[@kati3_395]

Super helpful, thanks Jess! Running my first marathon in October - Melbourne marathon eeek!

[@daniel_nel]

Running Melbourne Marathon on the 13th of October. Can’t wait! Hoping to run a good time to qualify for a specific seeding batch in Comrades next year.

[@hman2912]

Marathon in October?! Yuck

[@davidtaylor3]

@@hman2912 why is it yuck? It’s in the middle of Spring in Melbourne and should be great conditions for running. If it was in the middle of Summer then I could understand where you’re coming from.

[@hman2912]

@@davidtaylor3 Maybe it's colder in the South. 30 plus degrees up here in Queensland. Ok to run in, but winter is better for running marathons in. Just a preference I guess

[@davidtaylor3]

@@hman2912 yeah it’s definitely colder in the south. It probably won’t hit the 30’s until December down here.

[@Skjoldborg8]

Thanks for a great video with good things to remember in this uncharted territory for me! 😄✌️ I am training for my first ever marathon. I’m doing Barcelona marathon 16. March 2025, and it’s going to be wild for me. Recently I ran a 10k race and PB in 55:05, and hoping that I can stick to my big goal of running the marathon in sub-4 hours. Progress is showing and feeling confident in the process, though feeling challenged by doing all this training during the cold and wet winter time 😬❄️

[@WaarisMarleen]

Eindhoven marathon in four weeks! Finished my longest training run a couple of days ago and the next three weekends I've entered other races to practice running at an event in stead of just out my front door. So excited, but equally scared!

[@pascalejacquelinepetit5131]

Good luck Jess! Great video. Concerning Bag Drop Off, keep in mind that some marathons do not have an on-the-day drop-off. Sydney Marathon did not have an on-the-day bag drop-off - the weather was cold and windy, and unless you had a supporter to assist, you would have had to drop off your bag the day before at the Expo! Unbelievable! This means that if you had no support, you would have had to run with your keys, wallet and anything else needed when leaving home or hotel, since bag drop-off was only available the day before. The organisers allegedly claimed they did not want to take responsibility for trucking bags across the Sydney Bridge! Yet, they are a Candidate for the Abbott! Unacceptable.

[@jasonree]

Fab video!! See you in Berlin!!

[@silvermandavid]

Great video for all the anxiety and maranoia I'm currently experiencing. I'm doing Berlin too. Hoping for smooth travel from Chicago. Getting to Berlin on Wednesday which I think is enough time to settle in and recover from jet lag. Hope to see you there.

[@neil1974uk]

Nice video. I’m currently training for Yorkshire marathon in just under 5 weeks time. In my previous marathon (Leeds) in the spring in the final week I ran on the Tuesday (10k with 3x2 at marathon pace), the Wednesday (8k with a 4k marathon interval) and did a 5k progression run on Thursday in my race day carbon plated race day shoes. For a shake out I will tend to do a 20 minute session the morning before the race with some strides.

[@manufan88]

im coming out to the malaga marathon with you guys so this video was perfect! thanks!

[@chronoance]

I'm training for the Milwaukee Lakefront Marathon on Oct 6th. Good tips in this video!

[@stevenwalker5101]

I’ve got my first marathon, The Yorkshire Marathon, in October. Aiming for sub-4hr but getting round is the goal.

[@Juice4Y0U]

Good luck in Berlin Jess! And everyone on the comments!. I'll be watching the event live, so I can feel like I'm there

[@jacksonm.6549]

Training for my next marathon, which is 4 weeks away. It's also a destination race just like yours. So I'll be away from my usual comforts. Only bringing a carry-on bag so I'll also have to do some shopping for food. Luckily I'm flying there the day before, and arrive on time for the expo and to collect my race pack. Then get some carb loading food and I plan to rest for the day. My taper week is pretty open and this video will be handy then. The part about reducing fibre intake is an interesting one for me. I've had issues in the past due to low fibre and my Dr prescribed that I increase my quantity. I have time to practice my long runs with more carbs and less fibre.

[@olegshuliak1134]

Thanks for tips and see you in Berlin :)

[@ahmedeldars5221]

Thanks for that, really helpful. I hope stress level will starting to decrease after watching that by following your guide. See you in Berlin 🙌

[@JohnBirtchetSharpe]

What I take. In my rucksack (which I will keep with me on the plane if I am going abroad) shoes , top, shorts, 240g of carbs in gels and glide stick/nutbutter , in the case 2 bottles of hule (will get bagels or baguettes the day before .. which I will eat in the morning and at the event village then wash down with hule) .. will usually have one change of outfit then alternatives shoes as I can be undecisive .

[@AlbertWeijers]

Eindhoven marathon, October 13th, good video. I always pack a cord for my glasses.

[@christinarobinson3011]

Just on time for my first half marathon this sunday! I really hope I can get a sub 2h. Thank you for all your videos, they really helped me for my training!

[@tomascain4474]

Go Jess!!!!!!

[@wolfganghirsch6937]

Joining you for Berlin! I am also very excited!!!

[@runningchannel]

Can't wait!!

[@EvilSecondTwin]

Great video! Just in time! I’ve never ran a marathon before…not even a 5K race, but my best friend and I signed up for a 50K right down the street from us! My aim is to win my age group or at the very least, podium. Will try the suggestions this video gave and see how it works! Many thanks!

[@veesphonicschannel]

Wow... couch to 50k is a big leap. How long do you have to prepare?

[@EvilSecondTwin]

@@veesphonicschannel couch???😂😂😂😂 why would you believe it’s couch to 50K??😂😂😂 Anyway, it’s in mid December….15th to be exact haha

[@veesphonicschannel]

@@EvilSecondTwin That makes more sense. 😂 Good luck on your ultra!

[@EvilSecondTwin]

@@veesphonicschannel Thank you! The 22 miles (35K) long run yesterday felt sluggish…raining, flooded trails..etc. etc .,.but plenty of time to fix it. The 50 miles (80K) this morning on the bike felt very good and strong! The 5-7 miles (8-11K) coming up in a few hours should be nice and slow….on treadmill incline….to save energy.

[@DannyBolton23]

Doing Chester Marathon in 2 weeks, this video came out at just the right time

[@markg99]

My first marathon is at the end of November at Oulton Park 😊👍 Good luck everyone who's got theirs soon 🤞💪🏃‍♂️🏃‍♀️

[@cdh79]

Thanks that's very helpful.. I'm now just under 5 weeks out from my first marathon in Amsterdam.. I trained with the Garmin daily suggested workouts, and am looking forward to the event.

[@runningchannel]

Good luck for Amsterdam Marathon! It'll be amazing

[@ajgross67]

Just started the taper phase for my marathon on October 6th (twin cities marathon). This will be my first but hopefully not last!

[@torstenkreft6272]

Hey Jess, I hope we see in Berlin. Good luck. By the way, you will crush your PB...

[@cbeats1715]

I was almost at the end of taper week when the race was cancelled…. But I will do a different marathon three weeks later. It’s now trying to work out how to go from taper to peak to taper again!

[@mathewspauly8147]

Running Frankfurt Marathon (my first!) on October 27th! Already starting to get nervous 😬

[@kimberlymclaughlin1123]

Training for Chicago! My first road marathon… eeek!

[@yeahyeah9869]

Thank you for this, I have a half marathon in 5 days

[@kirbyisjaye]

See u in Berlin, Jess!

[@gainde1137]

I feel gaining some weight in the taper week - not used to just have two runs before the race and chill around 😄

[@ryan8488]

Running my first Marathon in 2 weeks in Melbourne. Finishing the race is the main goal, but anything under 5 hrs would be amazing

[@runningchannel]

Good luck!! You'll smash it!

[@HAL0SINC]

Got a 15k and a half marathon in the following 3 weeks!

[@MKV909]

I am running my first marathon in 5 weeks. Thanks for the tips for the last weeks. I am super excited and i wanna try to run under 3.45.

[@The_Average_Jay]

What marathon are you running? I have my first one in 5 weeks time as well

[@MKV909]

@@The_Average_Jay Amsterdam, and you?

[@The_Average_Jay]

@@MKV909 Yorkshire, best of luck in Amsterdam

[@MKV909]

@@The_Average_Jay Thanks! Good luck for you as well. I hope we can enjoy the run.

[@cosminbryant1243]

Good facts I Usually run. About 20.4 kms I know that around that I start to get hungry so for a full marathon I would need to pack some food with me I think that is a allowed during a official marathon

[@patricoda]

Thanks, Jess! I have a half marathon in a few weeks.. would the taper look any different for a shorter distance such as a half?

[@EdmondKoh]

See you in Berlin!

[@user26912]

Now tapering for Amsterdam Marathon on Sunday... By the way, seems like you flew to Berlin? Please next time take the train. There is an excellent connection between London and Amsterdam and Amsterdam and Berlin. 1000 times better for the environment! You will be on time for the race as well. The more people go by train the better the infrastructure will become. 🙏

[@57ttocs]

A bit late with this video for me as I just ran my first 100 mile ultra last weekend. Great advice though!

[@rickcollingwood8828]

Just got my entry for the marathon in Manchester in 2025. Fair to say I’m super nervous and anxious moving from a half to a full.

[@ryans-world]

I have my first marathon on this weekend oct 27

[@oona-cm5ry]

This comes in handy, cause my marathon is in exact a week on the 22ste September

[@runningchannel]

Good luck!! Which marathon?

[@oona-cm5ry]

@@runningchannel long course weekend marathon Nieuwpoort - Belgium

[@MrArnie82]

One day, I will b on the start line of marathon one day, and good luck