Marathon Preparation - 2 Weeks Out From Race Day.
- Tanner Nyholm
- Sep 30
- 4 min read
Updated: Oct 27
The Melbourne Marathon is almost here. With two weeks to go, the training is done. The goal now is to arrive at the start line fresh, fuelled, and confident.
As both a physiotherapist and a runner, I understand how optimising your marathon preparation 2 weeks out from race day can either sharpen your edge or tip you into overtraining. Here’s how to maximise the final stretch.
Taper smartly & manage your load
The taper is about balancing rest with enough running to keep your body sharp. Think of it as reducing volume while maintaining intensity
Cut back gradually - Reduce your weekly mileage to 60–70% of your peak this week, then 40–60% in race week.
Keep intensity - Maintain some speed with short intervals, strides, or light tempo sessions. This keeps your neuromuscular system firing without adding fatigue.
Listen to your body - If you feel niggles, drop the mileage and prioritise recovery instead of forcing extra kilometers.
Drop long runs - Your longest run should already be done. Nothing over 25km is needed now.
Avoid last-minute hero sessions - You won’t gain fitness in 2 weeks, but you can easily add unnecessary fatigue.
*Tip: Think of taper as “polishing the diamond.”
You’ve already built it; now you’re refining it.
Prioritise sleep & recovery
Training may ease up, but recovery should ramp up. Sleep is the number one performance enhancer bank it now in case nerves keep you up the night before.
Aim for consistency - 7–9 hours per night.
Pre-sleep routine - Limit screens and blue light, have a hot shower and read before bed.
limit caffeine in the afternoon onwards.
*tip - Don't start a new routine now. The best routine is the one you body knows already. However reducing all stimulants and optimising your body temperature can be adopted straight away.
Gym work in taper weeks
Strength work can still play a role in your taper provided you adjust the focus. The goal is to maintain strength and neuromuscular activation, not to create new adaptations.
Keep intensity, lower volume - Use your usual weights but cut the sets/reps in half. Focus on quality, not fatigue.
Plyometrics - Include low-volume jumps, hops, or skips to keep your nervous system sharp. These help leg stiffness and running economy.
Reduce range - Keep exercises controlled and avoid deep ranges that leave you sore (e.g., half squats instead of full squats).
Prevention focus - Band work, single-leg balance, calf raises, and core work help reinforce the body’s key stabilisers without overloading.
Tip: Two light strength sessions in the fortnight is plenty.
Think of it as “switching the lights on,” not building new walls.
Nutrition & Hydration: Carbs are King!
This is where runners can make massive gains without extra training. Carbs = fuel.
Well-timed carbohydrate meals, and intra-running fuel can mean the difference between finishing strong or hitting the wall.
2 Weeks Out → Practice & Balance
Eat your normal diet with consistent carbs.
Race day is early so make sure you practice eating early
Practice race fuel (gels, chews, sports drink) on your short runs.
3–4 Days Before → Carb Load
Increase carb intake to 7–10g per kg body weight per day.
Prioritise simple, easy-to-digest carbs (rice, pasta, oats, bread, fruit).
Lower fibre slightly to avoid stomach distress on race day.
Day Before → Top Up, Don’t Overdo
Stick with familiar foods.
Add a carb drink (Maurten, Gatorade, flat lemonade) to preload glycogen.
Keep hydration steady with electrolytes.
Race Morning → Simple & Early
Breakfast 2–3 hours before: white toast with honey/jam, banana, oats, or a sports drink.
Small top-up (gel or sip of carb drink) 15–20 min before the start.
Prepare Your Mind
Taper weeks can mess with your head—phantom pains, doubts, nervous energy.
Visualise - Picture yourself running strong, ticking off each section.
Chunk the race - Break it into 10k blocks instead of one massive distance.
Set your strategy - Know your pacing, know your fuelling, stick to the plan.
Marathon Preparation Practical Checks
Nothing new on race day, only tried and tested.
Gear - Shoes, socks, gels, watch, sunscreen, race belt.
Logistics - Plan your transport, bag drop, meeting points.
Mini dress rehearsal - Do a short jog in race gear a few days before.
Professional Support
If you’re someone who enjoys a gentle flush for your body like a massage or you feel like you need to make slight adjustments before race day, now is the perfect time to see a physiotherapist.
A physio can help settle niggles before they flare up.
Recovery treatments (massage, dry needling, mobility resets) can keep you loose and confident.
Even a quick check-in can give you reassurance before the big day.
Key takeaways
In the last 2 weeks, your job isn’t to train harder, it's to recover smarter. Carbs are your cheat code, sleep is your superpower, and pacing is your insurance policy.
Trust your training. Trust your body. And remember the race day is not just about the distance, it’s about the experience. Run strong, run smart, and enjoy every step.
See you on the course.
