7 Days to Marathon Success: The Perfect Race Week Plan - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of 7 Days to Marathon Success: The Perfect Race Week Plan from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The final week is all about tapering volume, keeping a little intensity, and protecting your legs and mind.
Stick to familiar nutrition; don’t change your diet or try new foods.
Prioritize sleep, immune‑support (ginger, garlic, vitamin C), and low‑stress travel habits.
Use short, purposeful runs to stay sharp while avoiding over‑training.

Workout Example (7‑day plan)

Day	Session	Details
Sunday (7 days out)	Final Long Run	16 km (10 mi) total – 5 km easy, 6 km at marathon pace, 5 km easy cool‑down. Warm‑up, solid cool‑down, then a carb‑rich recovery shake.
Monday	Rest	Full rest – no run. Focus on recovery, hydration, and travel prep.
Tuesday	Easy Run	8 km (5 mi) in Zone 2, relaxed effort.
Wednesday	Reduced‑Volume Intervals	12 × 1 min pickups @ ~10K pace (or half‑marathon pace) with 60 s jog recovery. Total 30–40 min including warm‑up & cool‑down.
Thursday	Travel/Rest	Complete rest day. If you fly, wear compression socks & a mask, walk 45 min after landing to keep legs loose.
Friday	Light Recovery	35 min easy jog, optional stretch breaks.
Saturday	Pre‑Race Shake‑out	30–35 min easy run, finish with 2 min at threshold, then cool‑down. Follow immediately with a carb‑rich recovery shake.
Sunday (Race Day)	Race!	Trust the week’s work, stay relaxed, and hit your marathon pace confidently.

Practical Tips

Keep your diet constant; the reduced mileage already provides natural carbohydrate loading.
After each run, consume a quick‑digestion shake (e.g., bananas, oats, protein) to replenish carbs.
Sleep as early and as long as possible each night; aim for 8‑9 hrs to buffer race‑day nerves.
On travel days, protect yourself from germs with masks, hand hygiene, and compression socks.
If you feel unusually fatigued, remember the goal is maintaining the zip—don’t chase a faster pace.

Closing Note: Try this race‑week plan this weekend, then customize the paces and distances in the Pacing app to match your own marathon goal. You’ll arrive at the start line fresh, confident, and ready to own your race!