what to do week before marathon

2 min read 24-12-2024

The big day is almost here! The weeks of training, the early mornings, the sacrifices—it all culminates in your marathon. This article focuses on what you should do in the week leading up to race day to ensure you're both physically and mentally prepared to cross that finish line feeling your best. Remember, this week is about preservation, not improvement.

The Pre-Marathon Week: Rest, Refuel, and Refine

This week isn't about pushing your limits; it's about fine-tuning your preparation. Your training should be significantly reduced, focusing on light activity and strategic rest. The goal is to arrive at the starting line feeling fresh and energized, not depleted and exhausted.

Monday: Active Recovery

Focus: Light activity to promote blood flow and prevent stiffness.
Workout: A short, easy run (30-45 minutes at a conversational pace), a walk, or some gentle stretching and yoga.
Nutrition: Continue your regular, balanced diet.
Hydration: Stay well-hydrated throughout the day.

Tuesday: Rest and Recovery

Focus: Complete rest, allowing your body to recover from any previous exertion.
Workout: Rest or a very short walk.
Nutrition: Maintain your usual healthy eating plan. Focus on carbohydrate-rich foods to replenish glycogen stores.
Hydration: Drink plenty of fluids.

Wednesday: Short, Easy Run

Focus: A very brief run to maintain a sense of rhythm and check your body's response.
Workout: A short run (15-20 minutes) at an extremely easy pace. This should feel effortless.
Nutrition: Continue with your regular diet, making sure to eat plenty of carbohydrates.
Hydration: Prioritize hydration.

Thursday: Rest and Gear Check

Focus: Complete rest and preparation.
Workout: Rest or a short walk.
Nutrition: Carb-loading begins. Start gradually increasing your carbohydrate intake.
Hydration: Maintain your hydration levels. Check and lay out all your race-day gear (shoes, clothing, nutrition, etc.). This helps minimize stress on race morning.

Friday: Very Short Run/Walk

Focus: Maintaining a light level of movement.
Workout: An extremely short, easy run (10-15 minutes) or a brisk walk.
Nutrition: Continue carb-loading, focusing on easily digestible carbohydrates.
Hydration: Drink plenty of fluids; you might also experiment with your race-day electrolyte drinks to ensure they agree with you.

Saturday: Rest and Visualization

Focus: Complete rest and mental preparation.
Workout: Rest. Light stretching might be beneficial.
Nutrition: Maintain a high-carbohydrate diet.
Hydration: Stay well-hydrated. Spend some time visualizing a successful race. Mentally rehearse the course, your pacing strategy, and your race-day routine.

Sunday: Race Day!

Focus: Execute your race plan.
Nutrition: Have a light, easily digestible breakfast a few hours before the race.
Hydration: Ensure you are fully hydrated.

Addressing Potential Concerns:

What if I feel unwell? Listen to your body. If you're experiencing significant pain or illness, don't hesitate to adjust your plan or even withdraw from the race. Your health is paramount.

What about tapering? Tapering is crucial. This gradual reduction in training volume allows your body to recover and store energy. Don't make the mistake of overtraining in the week before your marathon.

How much should I carb-load? Carb-loading should be a gradual process, not a last-minute binge. Start increasing your carbohydrate intake a few days before the race, focusing on complex carbohydrates like whole grains, pasta, and potatoes.

What should I wear? Choose clothing that you have worn during training and that will be comfortable and functional in the expected weather conditions. Avoid wearing anything new on race day.

The week before your marathon is all about preparation and preservation. By following this plan and listening to your body, you'll be well-positioned for a successful and enjoyable race. Good luck!