Workouts before a Marathon

I’m definitely not an expert at marathoning and racing.  But, from previous races and long runs, I’ve learned what works best for me and my body before a marathon.  Below are my workouts for the last week as well as what I will be doing the week prior to NYC Marathon.


– Friday, Oct 21 – 30 miles – 8:34 pace
– Saturday, Oct 22 – Rest 
– Sunday, Oct 23 – Rest
– Monday, Oct 24 – 5 miles (44 min) – 8:45 pace
– Tuesday, Oct 25 miles – 7 miles (59 min)- 2 mile warmup (8:45 pace), 5 miles @ 8:15 pace
– Wednesday, Oct 26 – 5 miles (39 min) – 7:48 pace
– Thursday, Oct 27 – Rest
– Friday, Oct 28 – 7 miles (56 min)- 1x mile warm-up and cool-down – 8:45, 8:25, 7:57, 7:45, 7:42, 7:29, 7:52 
– Saturday, Oct 29 – Rest – 60 min sport massage in the afternoon
– Sunday, Oct 30 – Poland Spring Marathon Kick-off 5 miler (may run an additional 5 miles after)
– Monday, Oct 31 – 5 mile easy run – 8:30-8:45 pace (2x miles @ marathon pace)
– Tuesday, Nov 1 – Rest
– Wednesday, Nov 2 – 4 mile easy run – 8:30-8:45 pace (2x miles @ marathon pace)
– Thursday, Nov 3 – Rest
– Friday, Nov 4 – 2 mile easy run – 8:45-9:00 pace
– Saturday, Nov 5 – Rest
– Sunday, Nov 6 – Marathon day!


Tapering should force you to take it easy and gradually decrease your miles.  However, I find that doing a couple of workouts where I run @ marathon pace (I’m shooting for a 7:45), keeps my legs loose and my mind relaxed.    

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