What To Do The Week Before A Marathon - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of What To Do The Week Before A Marathon from The Running Channel. It’s a great watch — we’re breaking it down so you can try the key tips and the final shake‑out run today. Be sure to check out the full video for all the details.

Key Points

Taper week structure:
- Monday: Rest.
- Tuesday: 30‑minute easy run.
- Wednesday: 30‑minute easy run plus four 100‑meter strides (quick, relaxed sprints).
- Thursday: Rest.
- Friday (Shake‑out): 1 km easy, 3 km at your goal marathon pace, 1 km easy.
Focus on easy runs and a single short race‑pace effort; no hard intervals or threshold work.
Sleep: Prioritize consistent bedtime, avoid screens and caffeine after 2 p.m., and set your alarm to race‑day wake‑up time.
Carb‑loading: Add a modest extra carb load in the last 48 h (e.g., pasta, rice) – no need for pizza‑fests.
Hydration: Aim for pale‑straw urine color; avoid over‑hydrating. Consider a modest sodium boost the day before.
Planning: Check the course, weather, kit, and logistics (bib pickup, aid stations, toilets, transport). Lay out your gear the night before.
Mental prep: Visualize each race segment, pick a mantra, and focus on the excitement of running.

Workout Example (All distances in kilometres)

Monday: Rest.
Tuesday: 30 min easy run (conversational pace).
Wednesday: 30 min easy run + 4 × 100 m strides (quick, relaxed).
Thursday: Rest.
Friday (Shake‑out): 1 km easy → 3 km at goal marathon pace → 1 km easy.
Weekend: Race day – trust your training!

Closing Note Give yourself the confidence to tackle the marathon by following this simple week‑long plan, customizing the paces in the Pacing app to match your own goal, and enjoy the race! 🎉