Marathon Pre-Race Shake-out

Workout - Marathon Pre-Race Shake-out

• 10min @ 7'00''/km
• 1.0km @ 6'00''/km
• 3.0km @ 5'30''/km
• 1.0km @ 6'00''/km
• 5min @ 7'00''/km

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Intro

The Running Channel’s video on What To Do The Week Before A Marathon breaks down a straightforward approach to race week. We’ve outlined the most useful takeaways you can start using immediately, with special attention to the shake‑out run format. For complete context and additional insights, view the original video.

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.
• The approach emphasizes easy running and a single modest race‑pace segment; skip hard intervals and threshold sessions.
• Sleep: Stick to a reliable sleep schedule, keep screens and caffeine away from 2 p.m. onward, and set your alarm for your actual race‑day time.
• Carb‑loading: A measured increase in carbs over the last 48 hours (think pasta, rice) suits most runners—you don’t need excessive amounts.
• Hydration: Shoot for pale‑straw colored urine; don’t overdo it. A modest salt intake the day before can help.
• Planning: Walk through the route, check the forecast, review your gear, and handle logistics (bib pickup, aid stations, restrooms, travel). Have everything laid out before bed.
• Mental prep: Run through each part of the race mentally, settle on a phrase or mantra, and channel your enthusiasm.

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 Approach your marathon with assurance by following this straightforward week, tuning the paces in the Pacing app to align with your target, and embrace the experience. Good luck! 🎉

References

• What To Do The Week Before A Marathon - YouTube (YouTube Video)