A 30-minute jog, non-stop, on the Wednesday of race week. Easy, conversational, the longest run of the week at a pace that costs nothing. Four days to go.
Thirty easy minutes is the last run of any length before the marathon, and its entire purpose is to keep the body feeling fluent. Run it at a pace well below marathon effort and let the legs enjoy the lightness of a taper that is nearly complete. This is the run to finish thinking the race is going to feel good.
Jog easy from start to finish, shorten the stride, quiet feet, loose shoulders. Practise the race-morning breakfast if you have not yet. Cool down, stretch, and rest.
Thirty easy minutes with four days to go - the last run with any length in it, and the lightest.
Make it Harder: Jog the 30 minutes and add nothing - the race will be grateful for the restraint.
Make it Easier: Jog 20 minutes and walk 10, keeping it continuous.
