Following both the women and men's world records in the marathon being shattered recently and on the build up to autumn/fall marathons, I give you everything you need to execute the perfect marathon.

Today we focus on the main areas you need to get right to have a great day and the perfect race whilst realising that the course of a marathon rarely runs completely smoothly.

You can look back to episode 9 for tips on the taper period and also get my free guide to the taper at www.therunningrules.com/taper

If you want to improve in your next race and want personalised help in training, nutrition and mindset designed to get you faster, further and stronger straight away, message me at www.instagram.com/therunningrules or see ⁠⁠⁠⁠www.therunningrules.com/coaching