Running the London Marathon? How to Prepare in the Final Week
There’s a moment, usually in the final week before a marathon, when the adrenaline starts to build.
Training is done. The long runs are behind you. And suddenly, it all feels very real.
But while most runners focus on the months of preparation leading up to race day, it’s often the final few days that make the biggest difference. Get it right, and you’ll arrive at the start line feeling strong, energised and ready. Get it wrong, and even the best training plan can unravel quickly.
So what should you actually be doing in the last week before the London Marathon?
This Week Isn’t About Training — It’s About Recovery
By now, your body has already done the hard work.
Months of training have pushed your muscles, depleted your energy stores and tested your endurance. The final week isn’t about squeezing in extra miles—it’s about letting your body repair and rebuild.
This is when your muscles recover from micro-damage, your glycogen stores begin to refill, and your overall energy levels stabilise. Overtraining at this stage won’t make you fitter—it’ll just leave you tired.
Think of this week as the reset before the big performance.
Don’t Change Your Hydration Strategy Now
It can be tempting to tweak your routine in the final days, especially when you start thinking about race logistics. But this is one of the biggest mistakes runners make.
The London Marathon offers regular water and sports drink stations along the route, but your approach should be simple: stick to what you’ve practised.
If electrolytes have worked for you during training, keep using them. If you’ve relied on water alone, don’t suddenly switch things up. Your body performs best when it knows what to expect.
Now Is Not the Time to Experiment With Food
The same rule applies to nutrition: nothing new.
That includes energy gels, drinks, supplements—or anything you haven’t tested during training.
Race day already brings enough unpredictability, from crowds to pacing to nerves. The last thing you want is stomach discomfort caused by an unfamiliar product.
Instead, focus on consistency. Eat what your body already tolerates well, and trust the routine you’ve built.
Carb Loading Isn’t About Overeating
Carb loading has become almost synonymous with marathon prep, but it’s often misunderstood.
It’s not about eating as much pasta as possible for a full week. In fact, overdoing it too early can leave you feeling sluggish and heavy.
A more effective approach is to gradually increase your carbohydrate intake two to three days before the race, allowing your glycogen stores to top up without overwhelming your system.
Done right, this gives you the energy reserves you need without compromising how you feel on the start line.
Know the Route — And Respect It
The London Marathon is known for being relatively flat, but that doesn’t mean it’s easy.
Subtle inclines—like Tower Bridge or the final stretch along The Mall—can catch runners off guard, especially if they’ve gone out too fast in the early miles.
And those long, straight roads? They can trick you into pushing your pace before your body is ready.
The key is restraint. Hold back in the first half, conserve your energy, and give yourself the best chance of finishing strong rather than struggling through the final miles.
Your Race Doesn’t End at the Finish Line
Crossing the finish line is an incredible moment—but what you do next matters just as much.
Your body will be depleted, dehydrated and in need of immediate recovery. Within the first hour, aim to refuel with a combination of carbohydrates, protein and fluids to kickstart the repair process.
And if you’re heading out to celebrate (as many runners do), it’s worth remembering that alcohol can amplify dehydration.
That doesn’t mean skipping the celebration—it just means being mindful. Alternating drinks with water or choosing alcohol-free options can help you recover while still enjoying the moment.
The Final Word
At this stage, success isn’t about doing more—it’s about doing things right.
Rest. Hydrate. Stick to what you know. And trust the training you’ve already put in.
Because when race day comes, the real goal isn’t just to finish—it’s to feel strong doing it.
Credit: Advice and insights from Rhysa Phommachanh at Landys Chemist
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