Race week is where a marathon is most easily lost. The training is done; what matters now is arriving at the start line rested, fully fuelled and with a pacing plan you trust. With the TCS New York City Marathon on Sunday 1 November 2026 and many autumn marathons around it, here is a science-backed marathon taper and race-week plan: what to run, what to eat, and how to pace the day itself.
General guidance for healthy adult runners, not medical advice. If you have a medical condition, follow your doctor’s advice.
In this guide
What a Marathon Taper Does
A taper is a planned reduction in training before a race. Research pooled in a widely cited meta-analysis (Bosquet et al., 2007) found that the most effective approach for endurance athletes is a taper of around two weeks in which training volume is cut by roughly 40–60%, while intensity is kept and running frequency is kept the same or nearly so. Done well, a taper lets fatigue fade faster than fitness, and performance improvements of a few percent are typical.
The common mistakes are cutting intensity (you’ll feel flat), cutting too little volume (you’ll still be tired) and adding “one last long run” in panic. In race week, extra training can’t make you fitter but can leave you more tired.
Race-Week Plan: Day by Day
This plan assumes a Sunday race and a runner who has been training four to six days a week. Adjust the distances to about half your usual daily runs.
| Day | Running | Focus |
|---|---|---|
| Monday | Rest or 20–30 min very easy | Sleep and normal eating |
| Tuesday | 30–45 min easy, including 3 × 1.5 km at marathon pace | Rehearse goal pace |
| Wednesday | 30 min easy + 4–6 × 20-second strides | Keep legs feeling sharp |
| Thursday | Rest or 20 min very easy | Start raising carbohydrate intake |
| Friday | 20–30 min easy + 4 strides | Carb-load day 1; lay out kit |
| Saturday | Rest or 15–20 min shake-out | Carb-load day 2; collect bib early; feet up |
| Sunday | Race day | Pre-race breakfast 3–4 hours before the start |
Strides are short, relaxed accelerations to about 90% effort, with full recovery. They keep your legs responsive without adding fatigue. You’ll find a good strides and acceleration routine in our speed and agility drills guide.
Carb Loading: How Much and When
Muscle glycogen is the main fuel for marathon pace, and sports-nutrition guidance from the American College of Sports Medicine and the IOC recommends 10–12 g of carbohydrate per kg of body weight per day for 36–48 hours before events lasting more than 90 minutes.
| Body weight | Daily carbs (10–12 g/kg) |
|---|---|
| 55 kg | 550–660 g |
| 65 kg | 650–780 g |
| 75 kg | 750–900 g |
| 85 kg | 850–1,020 g |
- Choose easy-to-digest carbs: rice, pasta, bread, potatoes, oats, bananas, juice and sports drinks.
- Cut fibre and fat: they fill you up and can upset your stomach on race day.
- Don’t just eat a huge pasta dinner: spread the carbohydrate across meals and snacks over two days.
- Expect to weigh a little more: glycogen is stored with water, so a 1–2 kg gain is normal and useful.
Race-Morning Breakfast and Fuelling During the Race
Eat a familiar, carbohydrate-rich breakfast 1–4 hours before the start, aiming for 1–4 g of carbohydrate per kg (for most runners, 2–3 hours before and around 1–2 g/kg works well). White bagel or toast with jam, a banana and a sports drink is a classic choice.
During the race, the ACSM’s guidance is 30–60 g of carbohydrate per hour, rising to as much as 90 g per hour in events longer than 2.5 hours when you use gels or drinks with mixed carbohydrate sources (glucose plus fructose). Start early, around 30–45 minutes in, and take small amounts regularly. Only use products you’ve tested in training.
Hydration: Drink to Thirst, Not to Excess
Both dehydration and over-drinking are risks. Drinking far more than you sweat can lead to exercise-associated hyponatraemia (low blood sodium), which can be dangerous. Most runners do best drinking to thirst at aid stations, choosing a sports drink for some of their fluid and sodium, and avoiding gaining weight during the race.
Pacing Strategy for Race Day
- Start slower than you feel: after a taper you’ll feel fresh. Run the first 5 km at or slightly slower than goal pace.
- Aim for an even or slightly negative split: a second half that’s equal to or a little faster than the first is the most reliable route to a personal best.
- Run by effort on hills and bridges: let pace slow on climbs and don’t chase it back on the descent.
- Re-assess at 30 km: if you feel good, gradually push from here.
NYC Marathon course tips
New York’s five-borough course starts on Staten Island with the climb onto the Verrazzano-Narrows Bridge, so the first mile is uphill and the second downhill: don’t bank time here. The Queensboro Bridge in the middle miles is quiet and draining, before the roar of First Avenue tempts you to speed up. Save something for the long drag up Fifth Avenue in the final miles and the rolling finish in Central Park.
One bonus for New York runners: US clocks go back one hour in the early hours of Sunday 1 November, so race day comes with an extra hour. Double-check your alarm and travel times.
Race-Week Checklist
- Nothing new on race day: shoes, socks, shorts, breakfast and gels should all be tested in training.
- Trim toenails a few days before, not the night before.
- Prioritise sleep through the week; one restless night before the race won’t ruin it.
- Check the weather and plan a throwaway layer for the start.
- Pin your bib and set out your kit the night before.
- Plan where friends and family will stand so you know when to look for them.
Frequently Asked Questions
How long should a marathon taper be?
Most runners do well with a two- to three-week taper, reducing volume by around 40–60% while keeping some faster running.
Should I run the day before a marathon?
A short 15–20 minute shake-out run is optional. It can calm nerves and loosen your legs, but rest is also fine.
How many carbs should I eat before a marathon?
Around 10–12 g per kg of body weight per day for the 36–48 hours before the race.
When is the 2026 New York City Marathon?
Sunday 1 November 2026.
Key Takeaways
- Cut volume by 40–60% over the final two weeks but keep some intensity.
- Carb-load at 10–12 g/kg per day for the last 36–48 hours.
- Take 30–60 g of carbs per hour during the race (up to 90 g if you’re trained to).
- Start conservatively and aim for an even or negative split.
