Marathon week is not the time for experiments. Not with your training, not with your food, not with your gear — and definitely not with new activities. Never tried yoga before? Keep it that way until after the race. This is the week to do everything exactly as you've been doing it, just a little less of it.
Nutrition
Eat the way you've been eating all season and focus on keeping your macros balanced. The one exception: the day before the race is the time for your pasta party. A proper carb-heavy dinner helps top up your muscle glycogen stores and gives you the fuel you'll need on the course. Throughout the week, lean into complex carbohydrates — rice, oats, pasta, buckwheat. Keep things simple and familiar.
Fried food, fatty meals, spicy dishes, and fast food are off the table this week. Swap the chocolate and pastries for fruit. Your gut will thank you at kilometer 30.
Drink plenty of water all week, and use isotonic drinks during your easy runs to stay on top of your electrolytes.
And alcohol — skip it entirely. Your body is preparing for something big. Don't give it extra work to do.
Training
The morning before race day — keep it short and easy. A light jog and a few short strides to wake your legs up, nothing more. Then spend the rest of the day off your feet. Your only job is to conserve energy for tomorrow.
Use this week to check everything is ready: kit for any weather, any medications you need, your race nutrition. Know the course — the hills, the descents, where the aid stations are, where the route turns unexpectedly. No surprises on race day.
Logistics
Plan your route to the start line in advance. Roads near the race venue are usually closed, so public transport is almost always the better option. Every year, runners miss their wave because they didn't account for traffic. Don't be that runner.
Sleep
Keep your normal routine and prioritize sleep every night this week. The night before the race, many runners struggle — nerves are real and they affect sleep. Do what you can: go to bed early, eat dinner at least four hours before you sleep, put your phone away, air out the room, take a cool shower, and read something easy. You won't sleep perfectly — almost no one does before a marathon — but you'll sleep better than if you lie there scrolling.
Race Morning
Trust yourself. You've put in the work. Everything you needed to build is already built — it's in your legs, your lungs, and your head.