1. Team Virgin Money
Virgin London Marathon
Training Workshop 3
Reaching the Finish Line!

2. Richard Whitehead

3. Richard Whitehead

6. FUEL 1
• Injured or unwell –
go to fuel sta2on
• Run at your own
target pace
• 1 straight = 2kms.
Red cones = 1mile
• Prac2se fuelling
• Drop boBles/gels at
sta2ons only.
• Prac2se warm up
• Watch for other
users FUEL 2
• Check back in at Fuel
2 before stopping

7. Countdown to race day
• 4 weeks to go! It’s geJng closer!
– How are you feeling right now?
• You’re almost there. The marathon mountain nearly
climbed. Well done for geJng this far.

8. Next week:
• Simmer – be pa2ent – don’t be complacent – don’t panic.
• Maintain consistency – don’t over reach.
• This is your last tough week! S2ll include a long run – but not
your longest.
• Think about your pre‐race rou2ne. Don’t leave your
accommoda2on and travel plans un2l the last minute. Know
what you are doing.
• Try out your flashy race gear.

9. 3 weeks to go
• Start your TAPER! Start to back off. Drop volume, hold
intensity and frequency.
• Sharpen up: add a liBle pace
• Prac2se your race pace
• Be headstrong. This week is about trus2ng your training.
• Do your weekend run at the same start 2me of the marathon
star2ng this week.

10. 2 weeks to go
• Well into your taper – don’t do more! You’ll get no fiBer now.
• Run your perfect race through in your head. Imagine
watching a film of your race happening as you’d like it to. See
each mile 2ck away exactly as planned.
• Sleep 2ght. Adjust your bed2me and aim to get 1hr of extra
sleep on 2 nights of the week between now and race day.
• Clear your head space and other cluBer.

11. Race Week
• Drop volume and intensity – you can only do too much this
week.
• Don’t build the shed!
• Distract yourself: take a 2me out.
• Fuel up! Eat a high carbohydrate meal the day before your
run. Don’t try anything new or fancy. No stuffing!
• Prac2ce your pre‐race and race strategy in your mind. Be
confident in your ability to complete the race!
• Believe in yourself! You are going to do it!

12. Race Day!
• Hang on 2ght – you’re going for it!
• Set 2 alarms!
• Get there in PLENTY of 2me (venue and line)
• Look like your Gran used to.
• Remind yourself how far you’ve come
• Appreciate the moments

13. Race Day
• CONTROL YOUR PACE FROM THE START.
• Ease into your race pace as the race unfolds. Don’t panic if you don’t
cross the start line for a while.
• Run at a consistent pace. Try not to speed up and slow down erra2cally.
• Break the race up into manageable and achievable chunks.
• When it gets hard (and it will!) be courageous and confident. Remember
why you are doing it and push for home with real convic2on.
• When the finish line is in sight, wipe the spit from your face, straighten
your hair and your number and SMILE!