by Eliza Sterling

Are you registered for a virtual marathon and feeling anxious about your preparation as D-day looms? This guide is here to abate your worries. The crucial phase in your training is the final four to six weeks before the race, and how you manage this period could significantly affect your performance.

Your Long Run Countdown

Contrary to popular opinion, the last few weeks before a marathon aren’t for drastic amplification in training volumes. Overdoing it may increase your risk of injuries. Qualified running coach and expert marathon trainer recommends doing your longest training run three to four weeks before the marathon and reducing the run’s length gradually.

The beginner runner should aim for a longest run duration of about three to three and a half hours. Advanced runners might close in on 20 miles or more, while less seasoned runners may peak around 17 or 18 miles.

Avoid Risks, Embrace Refreshment

Overtraining will lead to inevitable fatigue, which is what we’re aiming to prevent. If you manage a run of around 18 to 22 miles or three and a half hours three to four weeks out, you should arrive at race-day fit and refreshed. And remember, a 90% fit and 100% fresh runner often outperforms a 110% fit but overtrained runner. The priority should always be to approach race day recouped and rested.

Complementing Training Styles

Other training sessions, like threshold runs and cross-training, are also essential to improve your marathon performance. Almost more than the long runs, these rounded training methods matter significantly for the last ten miles of your marathon. Two types of runs recommended are threshold or progression runs. Threshold runs are carried out at around eight out of ten perceived effort level, where one can speak three words but not a full sentence. Progression runs integrate different intensities within the same run, gradually escalating in intensity.

Footwear Also Matters

Your choice of running shoes is equally important as your training. Avoid changing your shoes too close to the race day. Ideally, your last two or three long runs should be done in the shoes you plan to use on the marathon day. For runners comfortable in their shoes without any injury concerns, the recommendation is to get an identical new pair five or six weeks out from the race.

Thus, the approach to a virtual marathon should be conservative, focusing on consistency and building up your fitness over weeks. A good mix of long runs, threshold runs, and cross-training, combined with the right footwear, will ensure you’re ready when race day arrives.

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