M | Tu | W | Th | F | Sa | Su |
Easy w/ 4-8 strides | Easy / off | Intervals (very short) | Easy / off | off | Shakeout / off | Race day! 26.2 mile fun run |
This is it. The final week before your marathon. Your fitness is already there. The hay is in the barn. Your job now is to get it to the starting line in one piece. You can still run your normal number of days if you want to keep your routine, but nothing more than about 45 minutes should suffice. Think of it as keeping the engine running, not pushing it into overdrive. If you want to sneak in a small interval session just to calm your nerves, go for it, but keep it short and sweet. At this stage, the goal is freshness, not fatigue.
You Won’t Gain Fitness Now
Here is the truth. You will not gain any new fitness in the last week before a marathon. Physiologically, aerobic adaptations such as increased mitochondrial density, improved capillary networks, and higher VO₂ max take weeks to months to develop. A hard workout today will not suddenly boost your oxygen delivery systems by race day, it will only add muscle damage and residual fatigue.
Research from taper studies shows that performance gains during this final week are due to the removal of fatigue, not the creation of new fitness. The National Strength and Conditioning Association notes that endurance athletes often see a 2 to 6 percent improvement in performance after a proper taper, but this improvement is because their muscles, glycogen stores, and central nervous system have fully recovered, not because they trained harder in the final week.
Think of your fitness like a financial portfolio. You have been depositing for months. The last week is not the time to make a risky investment. It is the time to protect your capital, let interest accrue, and arrive at race day ready to spend it all.
The Shakeout Run
One thing you might consider is a short shakeout run the day before the race. Many runners swear by it because it helps loosen up the legs, settle nerves, and keep your routine intact. A shakeout run boosts blood flow, activates muscle fibers, and can leave you feeling more coordinated and ready to go on race morning. It also gives you a mental edge, helping you feel prepared instead of stiff and restless from sitting around all day.
On the other hand, some runners prefer complete rest the day before, especially if they are prone to overdoing it or have lingering aches. Both approaches can work. The best choice is the one that makes you feel your most confident and fresh.
Plan Out Your Race Week
Now is also the time to plan out your race week logistics. If you are flying, know exactly when you are arriving and what you are packing. Bring your gels, nutrition, and race-day gear. I always recommend arriving two days before the marathon so you have time to adjust to time zones, get settled, and avoid feeling rushed. Keep your race-day outfit clean and ready, and bring extra clothes in your carry-on in case your luggage gets lost.
Map out where you want to eat and, whenever possible, make reservations. Know when and where the expo is and how to get there. I recommend getting the expo out of the way as early as possible. Large race expos can get crowded and standing on your feet for hours the day before a marathon is the last thing you want. Go early when lines are short, grab your bib, and check that it comes with the four safety pins to attach it to your shirt.
Avoid the Taper Pitfalls
You might feel like your schedule is lighter this week, but now is not the time to let healthy habits slide. With fewer training miles, the same amount of alcohol or heavy meals can make you feel sluggish or heavy on race day. You want to feel light, fresh, and mentally sharp.
Tourism, but Make It Smart
If you are traveling for the race, I know the temptation is strong to go full tourist mode, especially if this doubles as your vacation or you convince your spouse or friends to join. By all means, enjoy the city, but do it smart. Get your sightseeing in early in the trip, watch your step count, and avoid being on your feet for hours the day before the race.
Some runners love playing tourist the day before. I personally treat race weekends like a business trip. I am there to execute, not tire myself out wandering museums or shopping districts. That said, soaking in some local culture can be a nice distraction, so long as you keep your legs and energy in mind. Adrenaline will already be in the air, and the best way to drink it is from the starting corral, rested, prepared, and ready to run your race.