The last 10 days before a marathon are about getting light on your feet, making a profit and mentally preparing for the effort that awaits. The training job is done and there are only a few things you need to focus on in the last days towards the race.

In terms of training, I would recommend reducing the training (kilometers run) by 25-30% in the last two weeks (marathon including the last week). Here there is room for individual adaptations, but you are looking to get fit in the legs and then there is not necessarily much less running than what the legs are used to better. Many people have experience of being "dead" in the legs if you step down too much in the last two weeks, but you must ensure a profit, both physically and mentally (yes, you must start looking forward to the race).

The last hard session can be an "awakening" four days before. Run a leisurely walk of 30-40 minutes and finish with 4-5km at planned marathon speed. If you want to put in one last training-free day, then I would recommend doing it two days before the race and rather take a shorter run with some easy ascents the day before. It is often easier to get the tension up than to get it down right before.

At the same time as exercising a little less, you should also focus on putting in a little more sleep and generally stress more down than usual in everyday life. We're talking here about prioritizing a little extra the last two weeks. You have most likely trained for this for several months and then it is stupid not to facilitate to achieve the best possible performance / race experience on race day. What needs to be prioritized away can easily be compensated for the next few weeks after the marathon, when you have nothing to gain from training fully and can spend your time on other things.

When it comes to nutrition, make it easy. Eat what you usually do before interval training and long walks and which you know your stomach tolerates while you run. On Wednesdays, Thursdays and Fridays, you should generally eat foods rich in carbohydrates such as rice, potatoes, pasta and slightly finer bread to fill the stocks. Avoid foods high in fiber and fat that stay in the stomach for a long time and take up space. Also, make sure you are in fluid balance. Feel free to drink diluted sports drink that contains a little salt, but do not overdo it!

Personally, I eat the last, slightly larger meal for lunch the day before the marathon and a light dinner not too late. This is to ensure that all food is digested until the race.

Have breakfast 3-4 hours before start. Recommends easily digestible foods such as light bread with toppings that do not require the whole world to digest. Jam, honey or banana are easily digestible. Juice, sports drink or water as a drink. Coffee for those who drink it!

Go for a light warm-up with 10-15 minutes of leisurely running and two very easy uphill runs. If necessary, use the first 2-3km of the race to get started.

When it comes to race planning, plan your race in advance and stick to the planned speed for the first 30 km. If you are alert then you can increase the speed easily every kilometer and get a positive experience, as opposed to meeting the wall and losing many minutes towards the end.