London Marathon: Your Final Week & Race Day Strategy

With the London Marathon just days away, the work is done.

I ran 2:39 at the Milan Marathon this weekend, and if there’s one thing I’d emphasise, it’s this:

The final week isn’t about getting fitter. It’s about arriving ready.

Here’s exactly how I’d approach the final 6 days.

1.⁠ ⁠Tapering: Don’t Overthink It

At this stage, you cannot build fitness.

But you can carry fatigue into race day if you get it wrong.

The goal is simple: feel fresh on the start line.

•⁠ ⁠Reduce overall volume significantly

•⁠ ⁠Keep runs short (30–40 minutes max)

•⁠ ⁠Include small touches of marathon pace if you want

•⁠ ⁠Avoid hard intervals or high-intensity work

•⁠ ⁠Consider not running on consecutive days

This is about reducing fatigue while maintaining rhythm—not pushing fitness.

2.⁠ ⁠Carb Loading: Keep It Simple

Carb loading is often either overcomplicated or completely missed.

Your goal is to maximise glycogen stores in muscle and liver.

In the final 24–36 hours:

•⁠ ⁠Increase carbohydrate intake to 7–10g per kg of bodyweight

•⁠ ⁠Reduce fibre and fat to avoid gastrointestinal issues

•⁠ ⁠Focus on familiar, easy-to-digest foods

You’re not trying to eat “clean, you’re trying to fuel performance.

3.⁠ ⁠Hydration: Don’t Ignore It

Carbohydrates and hydration go hand in hand.

For every gram of glycogen stored, your body holds additional water.

This means:

•⁠ ⁠You may notice a slight increase in body weight

•⁠ ⁠This is completely normal, and beneficial

In the final 2–3 days:

•⁠ ⁠Increase fluid intake slightly

•⁠ ⁠Don’t force excessive amounts, just stay consistently well hydrated

4.⁠ ⁠Nothing New This Week

This is one of the biggest mistakes runners make.

Race week is not the time to experiment.

•⁠ ⁠No new shoes

•⁠ ⁠No new clothing

•⁠ ⁠No new nutrition strategy

Stick to what you’ve already tested in training.

5.⁠ ⁠Your Fuelling Strategy Should Already Be Set

By now, your fuelling plan should be dialled in.

•⁠ ⁠Know how many gels you’re taking and when

•⁠ ⁠Make sure you can carry them comfortably

•⁠ ⁠Only use on-course nutrition if you’ve practised with it

A simple addition:

Take one extra gel in case you need it late in the race.

6.⁠ ⁠Strength Training: Less Is More

Strength training has its place, but not this week.

Heavy or unfamiliar loading can create unnecessary muscle damage and fatigue.

If you feel like you need to move:

•⁠ ⁠Light upper body work is fine

•⁠ ⁠Gentle isometrics can be useful

But overall, this is a week to reduce load, not add to it.

7.⁠ ⁠Sleep: Focus on the Nights Before

Many runners worry about sleep the night before the race.

In reality:

•⁠ ⁠It’s very common to sleep poorly the night before

•⁠ ⁠Nerves and excitement are normal

What matters more is:

•⁠ ⁠Getting good sleep 2–3 nights before race day

That’s where your recovery really comes from.

8.⁠ ⁠Shakeout Runs Are Optional

There’s a lot of emphasis on the pre-race shakeout run.

The truth is: it’s not essential.

•⁠ ⁠It can be useful if you’ve travelled or feel stiff

•⁠ ⁠But if it adds stress or pressure, you can skip it

I didn’t do one before Milan.

9.⁠ ⁠Race Morning Warm-Up

You don’t need a long or intense warm-up for a marathon.

Keep it simple:

•⁠ ⁠A short jog (even 400–800m is enough)

•⁠ ⁠A few light drills if you like

Your first 1–2km of the race can act as your warm-up.

10.⁠ ⁠Race Day Nutrition & Caffeine

Race morning:

•⁠ ⁠Eat a familiar breakfast

•⁠ ⁠Remember glycogen levels drop slightly overnight

A useful approach:

•⁠ ⁠Normal breakfast

•⁠ ⁠Sip on a carbohydrate drink leading into the race

•⁠ ⁠Finish fluids ~30 minutes before the start

Caffeine can help reduce perceived effort, but only if you’re used to it.

For example:

•⁠ ⁠Coffee in the morning

•⁠ ⁠Caffeinated gels spaced through the race

11.⁠ ⁠Don’t Rely Solely on Your Watch

GPS is often inaccurate, especially in large races.

Crowds, turns, and buildings all affect distance tracking.

In Milan:

•⁠ ⁠My watch was 1 minute 12 seconds off my official time

Instead:

•⁠ ⁠Use kilometre markers on the course

•⁠ ⁠Check your lap pace manually

This is key if you’re chasing a specific time.

12.⁠ ⁠Plan the Logistics

Race day stress is avoidable.

Make sure you:

•⁠ ⁠Know exactly how you’re getting to the start

•⁠ ⁠Leave extra time for queues (especially toilets)

•⁠ ⁠Prepare all your kit the night before

•⁠ ⁠Attach your race number in advance

The smoother your morning, the calmer your start.

13.⁠ ⁠Ignore the Noise

This time of year, everyone is racing and posting results.

It’s easy to compare.

But remember:

•⁠ ⁠Every course is different

•⁠ ⁠Weather conditions vary

•⁠ ⁠Crowd support and elevation profiles matter

Someone else’s time has no bearing on your race.

14.⁠ ⁠Enjoy It (At Least Some of It)

Let’s be honest, no one enjoys the last part of a marathon.

But there are moments worth appreciating:

•⁠ ⁠The atmosphere

•⁠ ⁠The crowds

•⁠ ⁠The feeling of moving well early on

Take some of it in before it gets tough.

You’ve already done the hard work.

Now it’s about:

•⁠ ⁠Executing your plan

•⁠ ⁠Staying controlled early

•⁠ ⁠Fueling properly

•⁠ ⁠And trusting your training

Good luck at the London Marathon.

Go and make it count.

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