You've trained for months. The long runs, the tempo sessions, the early mornings in the rain. Now, in the final week before your marathon, training is no longer your most important tool. Now it's all about recovery, nutrition, and the right mindset.
Here's what really matters in the 7 days before the start.
Tapering: Less Is More
The final training week before the marathon is called tapering – the deliberate reduction of training volume. Many runners make the same mistake here: they run too much because they're nervous and feel like they're not ready yet.
The truth: Your fitness is now built in. No run in the final week will make you fitter – but a wrong run can cost you your legs.
- 7 days before start: Maximum 30–40 minutes easy, no pace work
- 4–5 days before start: 20–25 minutes easy, maybe 4–5 short strides
- 2–3 days before start: Just walking or complete rest
- 1 day before start: Rest. Really.
Nutrition: Carb-Loading Done Right
In the last 2–3 days before the marathon, carb-loading is the most important nutrition strategy. Your goal: maximally fill the glycogen stores in your muscles and liver.
- Pasta, rice, bread, potatoes – classic, easily digestible carbohydrates
- Bananas – potassium and carbohydrates, easy to digest
- Oats – slow carbohydrates, ideal for breakfast
Avoid: high-fiber foods, fatty meals, new foods, and alcohol.
Recovery: Let Your Body Do the Work
Sleep is more important than any run this week. Aim for 8–9 hours per night. The night before the marathon is often a restless one – that's normal and barely affects performance. More important is the night two days before.
Hamburg Marathon: Your Next Goal?
One of the most popular spring marathons in Germany is the Hamburg Marathon. The course runs along the Alster, through the Speicherstadt and past the Michel – one of the most varied courses in the German-speaking world.
If you're running or have already finished the Hamburg Marathon: immortalize your route as a poster. Upload your GPX recording and create a personal artwork in minutes – with your finish time, distance, and a personal title.
→ Create your Hamburg Marathon Poster now
Conclusion: The Final Week Belongs to Recovery
Your body has done hard work over the past months. The final week is no longer a training session – it's the stage for everything you've built.
Rest, eat, sleep, trust. Then run.
Good luck at your marathon – you've earned it.