3 Weeks to Go - Trust the Taper

By Adsy Gordon

If you're feeling tired, agitated, or a bit lost this week, that's good. That means you've trained hard. Welcome to the taper. This is where the work starts paying off. But only if you let it.

1. You're Not Losing Fitness

The goal right now is recovery, not intensity. You've already built the fitness. You just need to arrive fresh enough to use it. Don't worry if you feel flat on your runs. That's common in Week 1 of a taper. It usually clicks into place 7 to 10 days out.

What matters now:

• Hold your routine, but reduce the volume
• Keep 1–2 short sessions at marathon pace
• Prioritise sleep, hydration, and food

That's the real work now.

2. Avoid the Classic Panic Moves

This week is when people start second-guessing their plan. Don't fall for it.

• Don't "make up" sessions you missed last week
• Don't suddenly try faster intervals or harder tempo runs
• Don't add extra kilometres to "top up" your fitness

More training doesn't equal better results from here. Back off just enough to absorb what you've done.

3. Keep One Quality Session

Pick one midweek session to include some pace.

For example:

• 2km warm-up
• 3–5km at marathon pace
• 2km cool-down

That's plenty. The rest of the week should feel light and rhythm focused. This is where race day gets built, not by pushing harder, but by trusting what you've already done.

Next week: Final logistics, carb loading, race week sleep, and how to manage the nerves.

You're almost there. Don't overthink it.