When should you do your final 18 or 20 mile run...3 weeks from race day or two? There seems to be a new thought that less taper is better (I think Sell and Hall subscribe to that), and that you need only about 10-14 days between the last long run and the race. However, every marathon program I've seen says do your last long, hard run at least 3 weeks from race day.
Any thoughts?
From personal experience, I like my last hard 2+ hr run to be about 3 weeks out from your marathon, with another hard (MP) run of 14-16 miles approx 12 days before the race.
I did my last 21 miler 2 weeks before the race. I ran the last 6 miles of the 21 miles at MP. In my previous 3 marathons I did it 3 weeks out and did not have a good result. Figured I would try it 2 weeks out this time. I felt better staying in my rhythm. It worked out with a 6 minute PR.
I usually did my last 20+ miler 3 weeks out. Then two weeks out I usually like to do a half marathon at goal pace (maybe a little quicker the last couple of miles).
Then do a 3-4 miler at marathon pace the Tuesday before the marathon. Thursday strides.
The last two weeks I'll take one day off 2 weeks out and 2 days off the week of the race.
This has worked pretty well for me.
Last long run out: I did 24 miles 3 1/2 weeks out, last 12 miles at goal pace or just quicker. Worked well for me. I think the whole taper thing is different from person to person, but your last LONG run shouldn't be within 3 weeks in my opinion. Then I run 18 (maybe half at marathon pace) 2 weeks out, and 15-16 a week out, but slow!! Good luck.
What about a slow 22 three weeks out, and then 17 at marathon pace two weeks out? Is that too much distance at MP two weeks out, or, if I'm feeling good, could it be handled?
I would say 2 weeks out keep the marathon pace run no further than 13 miles, so obviously that can be the last 13 of the 17. Your getting close to the race, almost to the point where you can do more negative than being able to get any gains.
Here's what I did for long runs leading up to my marathon PR (sub 2:30) a couple years ago:
4 weeks to go - 20 miles w/ 14 miles at MP
3 weeks to go - 22 miles
2 weeks to go - 20 miles
1 week to go - 15 miles