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.Why You Should Cap Your Race-Week Runs at About an HourRunner’s World previously reported that, beginning Monday of marathon week, runners should keep runs to about four miles or less. Yes, just four miles.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.The Benefits of a Light Race Week and What to Avoid to Stay FreshNearly all race-week running should be easy—about 90 seconds to two minutes per mile slower than goal marathon pace, Runner’s World previously reported. The few stretches that aren’t easy come in the form of familiar race-pace pickups, strides, or short intervals in an effort to keep you loose, not wear you out.The key word here is “familiar.”We’ve all heard of the adage, “Nothing new on race day,” but in this case it applies to race week as well. Josh Wessler, an ACSM-certified personal trainer and RRCA-certified run coach, previously cautioned runners against ditching their training plan entirely during race week, meaning you should continue practicing consistency without introducing new stressors. Keep things short, easy, and predictable.Taper nerves can make the urge to push harder feel especially convincing; Wessler says it’s common for runners to question their fitness and readiness during race week. But a hard effort is unlikely to make you fitter now.Race week is about “preserving energy and sharpening, not building fitness,” Maya Ellison, CPT, RRCA-certified run coach and owner of P.A.C.E.D. Coaching Services, previously told Runner’s World.Runners should also avoid trying new shoes, paces, gels, or fuel alternatives in race week, Namrita Brooke, PhD, RDN, endurance coach and sports dietitian, previously told Runner’s World. Those variables should have been tested weeks earlier, with time to make adjustments.The bottom line: Let your final runs before 26.2 be boring. Wear the gear you know works. Run at an effort you recognize. You’ve already built your marathon fitness; keeping race-week runs capped at about an hour helps ensure you get to that hard-earned fitness when it counts.Matt Rudisill is an Associate Service Editor who has been with Runner's World since 2025. A Nittany Lion through-and-through, Matt graduated from Penn State in 2022 with a degree in journalism and worked in communications for the university's athletic department for three years as the main contact and photographer for its nationally-ranked cross country and track & field teams. Matt was also heavily involved in communications efforts for Penn State football, men's basketball, and women's gymnastics. In his role with Runner's World, Matt has interviewed Olympians, world champions, and countless experts in the field to create service content that helps runners of all ages and experience levels train smarter and race faster. When he’s not out jogging, Matt can be found tweeting bad takes about the Phillies or watching movies.