Two weeks before the marathon the duration training
The last week to the marathon you do not
much: one time quiet endurance training of 30 minutes and
three days before
the marathon a fast endurance training of 25
minutes. The last days for the marathon you do simply
Read also the page
and then especially the part about concerning
Method 2 The tapering-off period for the marathon start four
weeks before the race. The first week you run 75 percent of the training
scope of heaviest week. The week afterwards 50 percent. Hereafter
30 percent. And finally the week before the marathon only 15 per cent.
The first three weeks of this period you only reduce the scope of
your endurance training. These last week you do especially interval training on
3.1 miles (5 km) race speed and marathon speed.