How to taper with confidence and pace your best NYC Marathon, mile after mile.
You’ve done the training for the NYC Marathon. Now comes the hardest part—trusting yourself. The taper and pacing strategy often get too little attention, too late. We set time goals, have a rough pace in mind, and let it rip. But if we don’t approach the start line with intention, we risk losing the discipline that gets us to the finish we want.
In this episode, Matt and Molly offer a framework for thinking about the taper—how long it should last, how much intensity to keep—and the pacing strategies that make or break your race, including the scariest of them all: the negative split. You’ll come away better equipped to manage the restlessness of race week, hold back early when the crowds surge, and finish the NYC Marathon feeling strong instead of spent.
Episode Description
In this episode of Legwork, Matt and Molly take on the final stretch before the NYC Marathon—the taper, pacing strategy, and mindset that shape how race day unfolds. It’s the stage that can spark as much anxiety as excitement: mileage drops, energy shifts, and the urge to “prove fitness” in those final days before the race can undo weeks of good training.
They unpack what runners often overlook in these last few weeks and how small, intentional adjustments can lead to a stronger, more controlled race. Together, they cover:
The Taper: How long it should last, how much volume to cut, and why intensity still matters
Managing Race Week: Why restlessness is normal—and how to handle it with patience instead of panic
Carb Loading Basics: How to approach it across several days instead of one big pre-race meal
Race Planning and Visualization: How to approach the NYC Marathon with intention, not adrenaline
Pacing Strategies: The key frameworks for smart racing—negative splitting, the 10-10-10 rule, and even-effort pacing
Weather Considerations: Adapting expectations when conditions get hot, humid, or windy
Through coaching insight, data, and experience, they show that finishing strong isn’t about squeezing in one last workout—it’s about executing the work you’ve already done. Whether you’re chasing a PR, a BQ, or simply looking to enjoy the day, this episode helps you line up calm, confident, and ready to run your best NYC Marathon.
Chapter List:
00:00 Introduction to Part 2 of Our NYC Marathon Course Strategy and Carb Loading In Brief
06:40 How To Manage The Emotions of The Taper
08:58 The Taper: How Long, and How Much Volume
16:30 The Taper: Level of Intensity and Impact to Performance
23:36 Race Planning and Strategy, and Race Day Visualiztion
27:22 Primary Marathon Pacing Strategies: Even Effort v Even Paces, Negative Splitting, and The 10-10-10 Approach
34:32 Weather Considerations for Race Day
36:24 Final Thoughts and Advice: Do Not Go Out Too Fast!
For an in depth look at race day logistics and segment by segment look at the course, see Part 1 (Bonus Episode 1).