The Final Stretch: What the Last Month of Training Should Look Like

The hard work is done. Now it's about protecting it.

With race day inside of a month away, this is one of the last training blogs we'll share before you're on the start line (we might squeeze in one more before then). The biggest mistake runners make in these final weeks isn't doing too little. It's trying to do too much. Here's what the next few weeks should actually look like.

Get Your Long Runs on the Calendar

If you haven't already, block out your remaining long runs now. Ideally, you'll complete at least two runs of around 18 miles before you start to taper. These runs are what build the confidence and endurance you'll lean on come race day, so don't let them get pushed aside by a busy schedule. Put them on the calendar like any other appointment you can't miss.

Haven't Hit 18 Miles Yet? There's Still Time

If your longest run so far is shorter than you'd like, the CARA Ready to Run 20-Miler is a great option. It's a fully supported 20-mile run along Chicago's lakefront on Sunday, September 20 at 6:30 a.m., starting at the Montrose Wilson Track, and it's free for Heroes to participate. Just know registration closes September 18 at 10:00 p.m., so don't wait until the last minute. You can register here.

Once the Miles Are In, Start to Pull Back

Here's the part that trips a lot of runners up: once you've put in the long runs, the work is done. This is not the time to squeeze in extra mileage or chase one more personal best in training. It's time to begin your taper. Tapering means gradually reducing your mileage in the weeks before the race while your body absorbs all the training you've already put in. Trust the process. The fitness is already there.

Rest Like It's Part of Training

During your taper, rest isn't a break from training, it is training. Prioritize sleep, stay on top of hydration and nutrition, and give your body the recovery it needs. If something feels off, a tight IT band, a nagging ache, deal with it now while you have time, rather than trying to push through it in the final days.

Focus on the Start Line, Not the Extra Mile

The goal of these last few weeks isn't to get more fit. It's to get to the start line healthy. Every Hero who has put in the training over the past months has already done the hard part. Now it's about protecting that work: sleeping enough, eating well, and resisting the urge to do more than your plan calls for.

The Final Countdown

Race day is closer than it feels. Trust the miles you've already put in, take your taper seriously, and give your body the rest it needs to show up strong on race day.

The training is done. Now it's time to get healthy and get there.