Hey Fiona, you're doing great! If you've already done 20 miles, I'd suggest you enjoy the taper time and forget about the 13 miler. This way you'll be as fresh as a daisy on race day.

Do a couple of 5 milers this week and take the time to do some extra stretching - using the Grid too.

For cross training, do something that your body is familiar with, but don't try anything new at this point. Swimming is a great one, or put in a session on the stationary bike.

If all else fails, just do something fun and take the pressure off of yourself.

Wishing you loads of luck! Relax and enjoy your marathon :)

Firstly Joanne, don't worry, nothing is wasted. All the hard work that you've put in during the past 6 months, has made you stronger and fitter than you probably realise, and this doesn't disappear over night. So congratulations are in order!

I totally understand your panic, so here are a couple of suggestions:

1) Click here to see if you can take advantage of one our free drop in clinics. If this isn't possible, then find a good physio to visit asap. We also have a list of practitioners here.
2) Sometimes knees can be a problem due to tightness in the muscles surrounding the area, so check out the Grid.

I know these things really test our patience, but try these two things and I'm wishing you loads of luck!