Race Week Preparation

Full Marathon
Race Week Guide

Everything you need to know for the 5 days leading into your full marathon — nutrition, training, race strategy and more.

42.2
Kilometres
5
Days of prep covered
1
Free PDF guide
The Plan

Your Race Week, Day by Day

The week before your full marathon matters more than most people realise. Here's exactly what to do.

5 Days Before

Start Your Prep

🍝 Nutrition

  • Start eating slightly more than usual — don't binge. The extra calories should come from carbs, not fats or protein.
    Aim for roughly 8–12g of carbs per kg of body weight per day during this carb-loading window. Pasta, rice, bread, oats, and fruit are ideal sources spaced throughout the day.

🏃 Training

  • One tempo session: 2×5 min (1 min rest) slightly faster than race pace.
    This is a good sharpener — keep it controlled. Do this on Day 5, not later, to allow adequate recovery before race day.
  • Active recovery (e.g. stretch, gym session at 30–50% effort, yoga).

💡 Other

  • Watch out for the J-curve of immunity — limit exposure to crowds and sick individuals.
    Particularly relevant around days 5–3 before the race. Immune suppression from a hard taper can make you more susceptible to illness.
48 Hours Before

Lock It In

🍝 Nutrition

  • No alcohol from this point on.
  • Maintain your elevated carb intake — 8–12g/kg is non-negotiable for a marathon.

🏃 Training

  • No running — active recovery only (stretch, light gym at 30–50%, yoga).
24 Hours Before

The Final Day

🍝 Nutrition

  • Prioritise simple, easy-to-digest carbs. Avoid high-fibre foods entirely.
  • Drink Powerades throughout the day alongside water. Pale yellow urine = well hydrated.

💡 Race Day Fuelling Strategy

  • Take a gel every 7km or every 30–40 minutes — whichever comes first based on your goal time. Start from km 7.
    This works out to roughly 6–7 gels for most marathon runners. Starting early prevents the energy deficit that causes the wall.
  • Water and electrolytes are mandatory — alternate at every aid station from km 3–5.
    Drink before you're thirsty. Thirst is already a sign of dehydration. Alternating water and electrolytes prevents both dehydration and hyponatremia.
  • Practise your hydration strategy in training — particularly drinking on the run without stopping. You'll lose significant time fumbling at aid stations on race day.
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