Andy Buchanan's Essential Marathon Week Tips

Australian marathon record holder and Run2PB coach shares what he's learned from the start lines of Valencia, London, Paris and beyond.

On episode 292 of the Better With Running Podcast, Run2PB's Andy Buchanan sat down with Zac Newman and Chris Armstrong to talk training, taper, and the mental side of racing. With athletes heading into marathon week, Andy put his coach's hat on and delivered some of the most honest, practical advice you'll hear.

1. Do nothing new in race week. Nothing.

This is the classic one, and Andy leads with it for a reason. It sounds obvious, but race week has a funny way of making people feel like they should be doing something special. They shouldn't.

"Just don't do new stuff in that week. Don't go and have a sauna when you never have a sauna, because you'll just cook yourself. Just little things — don't do new stuff."

Same food, same routine, same everything. The race is the new thing. That's enough.

2. You can't get fitter. But you can absolutely wreck it.

One of Andy's most direct points. The fitness bank is closed. The only transactions left are withdrawals.

"Between now and Ballarat, you're not gonna get any fitter — and you can definitely cook yourself. You'd rather come into a marathon underdone than overdone."

Less is more. Every unnecessary kilometre, strides session, or "just checking my fitness" effort in taper week is a debt you'll pay on the back on race day.

3. Show off the fitness on race day — not before.

Chris Armstrong put it well on the pod: "No fitness testing yourself." Andy backed it completely.

"Show off that fitness on race day. Don't show it off in training a week or two weeks before."

If you feel good in taper, that's the point. Sit on it. Save it. The start line is where it counts.

4.Think beyond this block. The work adds up.

One of Andy's most underrated coaching insights — and one that's easy to miss when you're in taper doubt.

"Don't just think about this block — think about the block before it, and the block before it, and the block before it. Because those things do add up, and they make a really big difference."

The fitness that carries you through a marathon isn't built in a single block. It's the accumulation of years of consistent running. That's in your legs right now, whether you feel it or not.

5. Make the last long run as easy as humanly possible.

Andy is clear about how he approaches the final long run in the lead-up.

"I really like to take that last long run super chill — really cut back the duration. If you normally run hills or flat, I'd go flat. Just really try and think: how can I make this run as easy as I can?"

This isn't about getting extra fitness. It's about staying fresh, keeping the legs ticking over, and landing on the start line with something left in the tank.

6. Feeling awful in taper week is completely normal.

This one might be the most important thing Andy said on the entire episode. He's lived it at the elite level, and he's seen it with every athlete he coaches.

"I've had some of my worst training the week of a marathon. Even the morning when I warm up the day before — those strides suck. I feel clunky as. But then come race day, that run goes off and you're like: holy shit, I feel awesome. That has happened to me more times than I've felt awesome the day before."

He even recalled the build-up to Valencia — one of his best marathons — where his runs felt awful in Bushy Park the week before. Heavy legs, cold weather, nothing clicking. Then he got to Spain, and it all came together. Don't mistake taper funk for a lack of fitness.

7. Stop checking the weather forecast.

This is the one that gets athletes into trouble — the long-range forecast spiral.

"Don't look at the weather — it's gonna change. You have no impact on it, so why are you stressing about it? There's no harm in having a look the day before to come up with a better race plan, but a week out? Don't even think about it."

He's had athletes messaging him about 10-day forecasts mid-block. His response: it's irrelevant. You can't control the weather. You can control your preparation, your mindset, and your plan. Focus there.

8. Your body will feel strange. Don't read into it.

Andy expanded on tip 6 with a broader point about the physical experience of taper week in general.

"Just know that your body's gonna feel pretty weird that week of the race. Don't look into that too much."

https://www.youtube.com/watch?v=2KE1EItCTwU

9. Distract your brain.

Race week anxiety is real. Andy's prescription? Keep the mind occupied so it can't spiral.

"Find something where you're using your brain, so you can't then start thinking about all that stuff. Dust off the N64 and play some Mario Kart — Or get stuck into watching a few movies or a Netflix series."

The goal is simple: stay off your feet, stay occupied, and arrive at the start line with a fresh body and a calm mind. Save the energy for Sturt Street.

10. Less is more. In everything.

Andy's overarching principle for the final two weeks — summed up cleanly at the end of his coaching segment.

"Yeah, I think it's just… less is more."

Less running. Less intensity. Less weather-checking. Less overthinking. More rest, more food, more trust in the work you've already done. The block is banked. Now it's time to land the plane.

Want to join the Run2PB team and be personally coached online by an elite athlete with a proven record of helping runners achieve their PBs? If so, check out all the details at www.run2pb.co  and fill out the 'Sign Up' form to start achieving your personal best today!