The hard work is done. Your last long run is behind you, your legs are rested, and race day is seven days away. Welcome to taper week, the final chapter of marathon training that makes a lot of runners anxious for all the wrong reasons.
Taper week is not about doing nothing. And it is definitely not the time to squeeze in one more hard workout. What you do (and do not do) during these seven days can genuinely affect how you feel when you toe the start line. Here is a simple, day-by-day plan to get you there.
Day 7: One Last Easy Shakeout
Keep today simple and routine.
A Short, Easy Run
Run 3 to 5 miles at a conversational pace. After your run, do some light stretching and foam rolling on calves, quads, and hip flexors.
Start Hydrating With Purpose
Start drinking water consistently throughout each day this week. Pale yellow urine means you are adequately hydrated. Add an electrolyte drink once per day if you sweat heavily.
Day 6: Rest or Light Cross-Training
A full rest day or a very light cross-training day. A 20-minute walk or gentle yoga is plenty.
Lay Out Your Race Day Gear
Finalize everything you will wear on race day. Lay it all out, pin your bib to your shirt, and attach your timing chip. Nothing should be a question mark on race morning.
Your socks deserve special attention. Compression socks you have tested during long runs should be set aside and ready to go. Pack a separate pair of recovery compression socks in your gear check bag for after the finish.
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Day 5: Another Short Run
Keep your body in the groove with a 3 to 4 mile easy run. Include 4 to 6 short pickups of 20 to 30 seconds at marathon pace or slightly faster, with easy jogging in between. Short strides like that keep your legs feeling sharp without adding fatigue.
Review Your Race Plan
Sit down and go through the logistics:
- What time do you need to wake up?
- How are you getting to the start line?
- Where are the aid stations on the course?
- At which miles will you take gels or fuel?
- What is your target pace for the first half?
Writing it all down reduces race morning anxiety and helps you commit to a plan.
Day 4: Rest Day
Take the day completely off from running. Your muscles are rebuilding and storing glycogen right now.
Start Carb-Loading the Right Way
Carb-loading does not mean eating a mountain of pasta in one sitting. Gradually increase carbs to 3 to 5 grams per pound of body weight per day. Good sources include rice, potatoes, bread, oatmeal, bananas, and pasta. Keep meals familiar.
Day 3: Short Shakeout and Course Prep
Run 2 to 3 easy miles to keep your legs loose.
Know Where the Tough Spots Are
Identify the hills, turns, and narrow sections. Knowing what to expect at mile 20 is less intimidating when you have visualized it. Decide whether joining a pace group fits your goal.
Day 2: Rest and Final Prep
No running today. Your legs need 48 hours of full rest before race day to feel their best.
Pack Your Gear Check Bag
Your gear check bag should include everything you will want after the race:
- Recovery compression tights or recovery socks.
- A warm, comfortable hoodie or jacket.
- Flip-flops or sandals.
- Snacks (a protein bar, trail mix, or a sandwich).
- Water or an electrolyte drink.
- Your phone and charger.
- Cash or a card for post-race food.
Eat a Normal Dinner
Pasta with a light sauce, rice and chicken, or a baked potato with lean protein. Eat at a normal time. Avoid alcohol, spicy food, and anything heavy.
Day 1: Race Morning
You made it. Here is how to make the most of the morning.
Stick to Your Routine
Wake up two to three hours before the start. Eat your tested pre-long-run breakfast. Get to the start area early enough for restrooms, warm-up, and finding your corral.
Dress for Conditions, Not Comfort at the Start
You should feel slightly cool in the corral. A throwaway top keeps you warm at the start without committing to extra layers for 26 miles. Arm sleeves are a great option for staying flexible with temperature changes. Pair them with running shorts and mid-cut compression socks for a setup that balances support with freedom.
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Trust the Taper, Trust the Training
Taper week is not the time to make up for missed workouts or change your plan. Everything you need to run a great marathon has already been built. CEP Running compression gear, engineered by medi with over 70 years of medical-grade expertise, helps you show up to race day with legs that feel supported and ready. Browse the full compression running collection and make sure your race day setup is dialed in.
Frequently Asked Questions
Q1. How much should I run during taper week?
Most plans call for about 40 to 60 percent of your peak weekly mileage during the final taper week. Keep all runs short and easy.
Q2. Will I lose fitness during taper week?
No. Fitness built over months does not disappear in one to two weeks. Tapering allows your body to absorb your training gains.
Q3. When should I start carb-loading?
Begin increasing your carb intake three to four days before the race. Aim for 3 to 5 grams of carbs per pound of body weight per day.
Q4. Is it normal to feel sluggish during taper week?
Yes. Phantom aches, restlessness, and heaviness are all common. Your body is absorbing the training.
Q5. Should I do any speed work the week before a marathon?
A few short strides (20 to 30 seconds) at marathon pace during an easy run are fine. Avoid any hard tempo runs or interval sessions.
Q6. What time should I go to bed the night before the marathon?
Aim for your normal bedtime. Sleep two nights before the race actually matters more than the night before, since pre-race nerves often make that last night restless.
