You’ve done the training. The long runs are banked, the hard sessions are behind you, and Marwell 10K is now close enough to see on the calendar. The final stretch isn’t about fitting in more — it’s about not undoing the work you’ve already put in. Here’s what actually matters in the last three weeks.
3 weeks to go: protect the engine, don’t rev it harder This is your last real training week – after this, everything tapers down. Keep your long run, but resist the urge to chase a new personal best in training. If you’ve picked up any niggles over the last few months (a tight calf, a grumbling knee, a hip that clicks on stairs), this is the week to get it looked at, not race week. Three weeks is enough time to settle most things down; three days isn’t.
2 weeks to go: less volume, same intensity Cut your overall mileage by around 20 – 30%, but keep a couple of short, sharp efforts at race pace so your legs remember what fast feels like. Sleep becomes your best training tool from here, aim for consistency over heroics. This is also a good week to test whatever you plan to wear on race day: shoes, socks, anything that might rub. Race day is not the day for new kit.
Final week: do less than feels comfortable ‘Taper twitchiness’ is real – you’ll likely feel restless, slightly heavy-legged, and convinced you’re losing fitness. You’re not. A short, easy jog or two, some gentle mobility work, and otherwise staying off your feet is exactly the right call. The fitness is banked; this week is about arriving fresh, not fit-er.
The self-check that matters Not every ache is a problem. A dull, symmetrical tiredness in both legs after a hard session is normal. What’s worth getting checked before race day is anything one-sided, sharp, or that changes how you’re walking – that’s your body telling you something specific, not just tired. If in doubt, a quick assessment is far better used now than mid-race.
On the day: Our team will be on hand on race day at Marwell Zoo with free pre and post race advice and massage. Bookings will be open soon!
And while you’re prepping, we’re giving away a 5-session massage bundle worth £315. Entries close Tuesday 15th September, so don’t sit on this one: enter the draw → HERE.
Related reading: our guide to avoiding common running injuries and 5 top tips to get to your 10K. goPhysio provides physiotherapy and sports massage across Chandler’s Ford, Eastleigh, Southampton and Winchester.
