Align mind and body in last week

GREAT news! Come tomorrow it will only be one week to go before this year’s Great Ocean Road marathon and half marathon.

Nervous? Excited? Scared? All of the above?

Whatever you are feeling, it is important that you do not waste the final seven days before the big race.

The week is about tapering off, having your body and mind ready to cover the 21.1km or the 42.2km

Here is an example of what my week looks like leading up to a big race. SUNDAY This is the last long run before the event. The good news is that compared with the other long runs done in training, this is not that long. It is about having one good final run, while staying injury-free. The distance you run depends on what your program and training has been like. If I am running the marathon then I would be looking to do a 15-20km run, while the half marathon would be a 10km run.

It is important you finish this run feeling OK. Do not push too hard. MONDAY Rest. It is important you take the day off to recover. If you have done all the training then we want you to be jumping out of your skin on race day. Having a rest day is about winding down, staying fresh and making sure your mind is ready to go. Those who have not trained enough will use these days to cram in as much running as possible. If you are hitting the panic button in the last week then it is going to have an impact on your performance come race day. TUESDAY A short, sharp run. It is nice to get back out there after a rest day, so tick over 5-8km if you are doing a half marathon. Knock over 10km if you are doing the marathon. WEDNESDAY Rest. THURSDAY Another short, sharp run. FRIDAY Rest. SATURDAY. Grand final eve. Tick the legs over today. I always like to go for a short 15-minute run, only 3km or so. It tells your legs that it is time to go! RACE DAY Smash your goal.