The Final Countdown: Your Two-Week Guide to London Marathon Glory
Hello marathon challengers! 👋
Can you believe it? The TCS 2025 London Marathon is almost here! You've logged the miles, embraced the long runs, and become intimately familiar with your foam roller. Now it's time to bring it all together with the perfect mix of rest, prep, and maybe a few carbs (okay, a lot of carbs).
We’re in the final two weeks before race day, and this blog is your friendly, slightly excitable coach in text form, guiding you from T-minus 14 days to the moment you cross that legendary finish line on The Mall. We caught up with Meg, one of the TrailMed Team, who’s stepping up to the start line on the 27th to see how she’s feeling about the next fortnight.
Let’s break it down...
2 Weeks to Go: Taper Time!
“You don’t have to feel rubbish at mile 16 and push through the pain from there - who knew?” - Meg, London Marathon 2025 Runner,
You’ve done the hard work — now it’s time to sharpen the sword.
Tapering is not about slamming on the brakes. It’s more like switching to cruise control — you’re still moving, just a bit more efficiently. Think of yourself as an F1 car in the final tune-up before race day. All the upgrades (your training) are done. Now it’s about making sure everything is primed and ready to roar.
✅ Keep Running (But Less)
Training Frequency: Stick to around 80% of your peak week. Keep the rhythm alive.
Distance: Shorter runs to reduce training load.
Intensity: Don’t dial it down. Fast runs should still feel fast; easy runs should be easy.
🍝 Fuel the Engine
Carbs are King: Fuel your runs and refill those glycogen stores - under-fuelling here can undo all of your hard work.
Protein is Queen: Spread it out through the day — a high-protein breakfast sets the tone.
Hydrate Like a Pro: Hydrating with more than just water is essential - electrolytes are your new best friends. If you are unsure what electrolytes you need, a Sweat Test tells you exactly how much sodium you lose in your sweat.
🧠 The Taper Truth
This is not the time to get faster or suddenly become a different runner. Your training laid the foundation. The taper is just the polish — the sparkly final layer that makes everything shine.
Meg’s feeling confident about taking on her taper, especially when it comes to fuelling her runs and her recovery:
"As taper time comes around this year I feel a lot better than I have before, especially with my nutrition.
You don’t have to feel rubbish at mile 16 and push through the pain from there - who knew?
It’s quite astounding how many carbs you need to train, both before and during a run. My long runs have gone much smoother, recovery has been quicker and my weekly shop much more expensive!”
3 Days to Go: Calm the Chaos, Embrace the Buzz
Alright, we're getting close. Nerves? Normal. Butterflies? Expected. Excitement? Definitely. Here’s how to thrive in the final 72 hours:
🧘♀️ Minimise Stress
Reduce physical stress - it’s not the time to try a new ‘priming’ run you saw on Instagram or a regimen of hot and cold contrast therapy you read about in a running magazine. Doing the basics well will put you in a better place than the final 0.5% that pros use.
Stay busy, or clear the diary; no one knows what you need to destress better than you. It may be too late for a holiday, but you can use these days to free yourself up and relieve any stress which has built up.
Avoid cramming in last-minute errands or panicked googling "how to run a marathon."
🚦Master the Logistics
London is electric on race day, and also slightly bonkers.
Plan your route to the start line now, leaving plenty of time for travel.
Know your wave, start time, bag drop, and meeting points — future-you will thank you.
🍚 Some More Carbs
Begin to increase the amount of carbs you are eating with a mix of sweet and savoury carbs — variety is your friend.
Prepare all the fuel you’re taking with you - Gels, chews, bars, drink mixes, whatever it is- and have it ready to go. Use what you’ve trained with and what you know works well for your body.
💤 Sleep is your Secret Weapon
You might feel restless the night before the race — that’s okay. Focus on sleeping well now, especially two and three nights before. It all adds up!
👯♂️ Connect
Family. Friends. Fellow runners. Chat, laugh, share your “why.” Let those good vibes fuel your confidence.
1 Day to Go: The Final Checklist
Tomorrow, it’s on. But today? We prep like pros.
🎒 Organise Everything
Lay out your kit like it’s the first day of school.
Bib number, timing chip, socks, shoes (double-knot those laces), gels, water bottles, anti-chafe, lucky socks — you know the drill.
🍝 More Carbs? YES!
High carbs, low fibre, low fat, moderate protein
Nothing new! Stick to tried-and-tested meals.
🥤 Preload with PH1500 the Night Before
Your body is a sponge right now. Load up on electrolytes the night before for a hydration head start. Drinking PH1500 the night before gives a buffer of electrolytes in case things get really salty on race day.
😍 Soak Up the Atmosphere
The Expo! The city buzz! The thousands of people with shared goals! The supporters! The iconic sights! You’re part of something massive — take it in.
⏳ Take Time
Don’t rush. Make time to check things over. Breathe. You’re ready. You belong at that start line.
Meg was already buzzing with excitement as she told us:
“I feel so lucky even to have a place at London, so the next two weeks are very exciting. Plus, it’s easy work from here on out, as not even race day will be as hard as a lonely 35km run.
I plan to enjoy some easy runs in this great weather we have, eat lots of pasta and get my 8 hours a night.
It’s nearly time to dance our way around London!"
Race Day: Time to Fly
Here we go! Deep breath. Smile. Trust your journey.
🏁 Trust Your Training
This is what it’s all been for. You’re ready — 100%. Stick to your race plan, believe in your pacing, and know that every step is backed by months of hard work.
📸 Take it All In
From the moment you step onto the start line, savour the cheers, the costumes, the music, and the city. This is a day you’ll remember forever.
💭 Remember Your “Why”
When it gets tough — and it will — think about where you started. Think about how far you’ve come. You’ve grown stronger, braver, and more determined with every mile.
Last Thing From Your Excitable Coach (in Text Form)
YOU CAN DO HARD THINGS! Running a marathon is hard. But guess what? You are harder. You’ve Got this.
No matter what happens on the 27th, you’ll remember this journey for the rest of your life.
So taper like a boss. Hydrate like a camel. Plan like a Virgo. And run with all the heart, grit, and joy that got you to this moment.
See you at the finish line. 🏅✨
Team TrailMed
