Marathon Training: The Week Before Race Day

Running a marathon is no easy feat. It takes months of preparation and dedication. After this long preparatory process it is important to take the final steps the week before the race to make sure you are maximally prepared to take on your marathon. Here is a day by day schedule of what you should be doing to prepare the week before the marathon.

Monday - Rest day. Do not run today since you probably have done a 4 mile run the day before, but make sure you still stretch out well and stay hydrated.

Tuesday - Run 3 miles today. Make sure you stretch before and after your run and drink plenty of fluids throughout the day.

Wednesday - Run 4 miles today. Stretch out well today and stay hydrated. Plan out how much time you are going to need to get to the race and decide if you are going to drive or take public transportation. You do not want to be stressed out about these details the morning of the race.

Thursday - Rest Day. Do not run today but make sure you still stretch out your muscles to prevent them from getting too stiff. Don't forget to hydrate well today.

Friday - Rest Day. Do not run today. Check the weather to see what to expect on race day. Make sure you have the proper shoes, socks, and outfit for the weather. Don’t forget to stretch!

Saturday - Run 2 miles today. Make sure you take it easy on this run. The whole point of this run is to get your muscles moving the day before the race. Stretch out well before and after the run to make sure that you will not be stiff for the big race tomorrow. Have a hearty dinner filled with high protein and carbohydrates such as spaghetti and meatballs.

Sunday (Race Day) - Make sure you eat before the race. Don't eat anything that you normally wouldn't before a race. Some good choices are oatmeal, a bagel and cream cheese, or a cereal with fiber and whole grains.

The week before a marathon is the time that you make sure that you are hydrated for your race and have eaten the proper foods so that you have enough fuel to run 26.2 miles. Be sure you have tapered and stretched enough that muscles are rested and ready to run. If you follow these simple steps the week before the marathon you will complete your marathon training and ensure a successful race.