Hal Higdon's Marathon: The Ultimate Training and Racing Guide

A little bit on tapering...

 I. Week Three:  This is a week to stabilize your training. The previous week should have been your high point in mileage, intensity, or both.  You should avoid the trap of thinking that one additional week of training just might get you in really good shape.  You can run as hard (or the same LR) this week as you did the week before, but no harder. BUT, most runners will benefit by a slight decrease in their mileage, to about 75 percent of the week before.  An easy way to cut total mileage is to convert one or two of your easy days into rest days.

 II. Week two: If you didn't cut mileage last week, cut it now.  You need at least TEN DAYS to taper. Here's where you begin to reduce intensity by cutting back on your long runs.  You should decreases your 20-mile long run to 12 to 16 miles, and cut the distance on your other fast runs as well. BUT NOT YOUR PACE,you don't want to disassociate yourself with your goal pace.  A watch on caloric intake might also be in order (not also necessary).

 III. Week one:  Mileage falls through the floor.  I did 14-16 miles in the 5 days preceding my marathon.  Considering diet, begin carbo-loading seven days in advance, and watching your empty calories in the snack foods. This should not be a training week in any sense.  Inf you run anything at or near race pace, don't run far. Also, don't max out on cross training (also, don't get hurt playing squash or anything else).

 IV.  Days 3 to 1:  Almost total rest.  Perhaps a couple off days.  Even with careful preparation, most of us will need that "pre-race day".  So perhaps go easy, then off, then pre-race. Have fun at the expo, get your race shirt and chip.  I was a head case from lack of activity by now, but trust your training.

 V. 24 hours:  Some people like to take a course tour.  In my experience, this was not needed, and could just breed more anxiety. If you are worried about hills, or a series of hills by all means check it out.  The last meal: try not to over eat the night before.  Anything outside of normal limits will get you wired or give you the "rock in your stomach" feeling.

 VI.  Morning of... no advice here.  If you have a long run routine, follow it along with setting out all of your stuff the night before.  This is not a time to try new things.  Trust yourself here.