How Long Should Your Runs Be During Marathon Race Week?

After months of early alarms, long runs, and workouts, logging fewer and fewer miles from the start of your taper through race week can feel uncomfortable. Short runs may leave you wondering whether you should add just a few more miles, pick up the pace, or squeeze in one last confidence-building workout before you hit the starting line. But the final week is not about chasing fitness.

At this point, training has little effect on your progress; the remaining runs primarily serve as maintenance. You want to feel fresh and ready to race—not like you just put in a tough workout. That restraint will pay off on race day, when rested legs let you tap into the fitness you’ve already built.

So what should you cap your runs at during race week? Here’s what to know to protect your fitness and show off your performance gains when you get to the starting line. Runner’s World previously reported that, beginning Monday of marathon week, runners should keep runs to about four miles or less.

That comes with a few exceptions. Many Runner’s World marathon training plans recommend one six- to seven-mile run about four days before race day, often involving some intervals to keep you sharp. The point of keeping runs so short?

The months before a marathon are when you build endurance. The final days before your race are when your body gets the chance to fully absorb that work. Research backs this up, demonstrating an association between progressively reduced training in the final weeks before a marathon and better race performances.

For those thinking about pushing it, know that a tough workout during race week is unlikely to make you fitter for your race, and on top of that, it can actually hurt the performance you’ve spent months preparing to achieve. This is why the four- to seven-mile cap on race-week runs may prove especially useful for those who feel unsettled by the light taper schedule, especially in the final days before their race. It’s a boundary that gives you enough time on your feet to stay connected to your normal running routine, while helping keep your restless pre-race brain from turning an easy run into an unnecessary training session.