One Week Before a Marathon: JTBC Marathon D-7 Checklist
💡 Key Summary
✅ In race week, cut your volume to 40–50% of your peak week and keep intensity short
✅ Save new shoes, new food, and new routines for after the race
✅ The JTBC Marathon's race date, start time, and bib pickup: check the official website
"Run less the week before a marathon" — you've heard it, right? But once the week arrives, nerves make you want one more run. This post is for runners heading into an early-November race like the JTBC Marathon in Seoul who wonder how to spend the week before a marathon, with training, food, kit, and what to confirm, step by step.
1. One Week Before a Marathon: How Much Should You Cut?
Short answer: cut distance a lot, keep just a little intensity. RunnersConnect's taper guide suggests race-week volume of about 40–50% of your biggest week, shrinking each run by the same ratio.
Research points the same way. A 2024 paper on swimmers cites an earlier meta-analysis that recommended cutting volume 40–60% over about two weeks while keeping intensity and frequency. That study looked at swimmers, so treat it as a rough guide for recreational runners.
| Item | Guideline | How to apply it |
|---|---|---|
| Volume | Down to 40–50% | Shrink each run by the same ratio |
| Intensity | Keep it short | Marathon pace or easier, briefly |
| New aches | Watch for 48 hours | Don't overreact right away |
Running less isn't lazy. You're saving up strength for race day!
2. Race Week, Day by Day
This plan assumes a Sunday, November 1 start and adapts RunnersConnect's Sunday-race example to our dates. Your normal weekly mileage differs, so it isn't the one right answer. Just borrow the direction: less, and easier.
| Date | What to do | Point |
|---|---|---|
| Mon, Oct 26 | Easy run or rest | Rest if last weekend's fatigue lingers |
| Tue, Oct 27 | Short marathon-pace segments | Last real effort this week |
| Wed, Oct 28 | Rest or 30 easy minutes | Let your legs recover |
| Thu, Oct 29 | Short easy run | Start nudging carbs up |
| Fri, Oct 30 | Very short run plus strides | 20–30 seconds, with full rest |
| Sat, Oct 31 | 10-minute jog or rest | Check kit, go to bed early |
Nerves peak in race week, so small twinges can feel huge. The advice is to give any new ache 48 hours before reacting. For research and distance examples, see our earlier Chuncheon Marathon D-7 checklist.
💡 Tip
Shift the schedule day by day to match your race's start time. The key idea: last hard session around Tuesday, then taper down.
3. Food, Clothes, Kit: Nothing New
The RunnersConnect guide says to eat normally most of the week, then raise carbs a little from Thursday or Friday. It also warns against new shoes, foods, supplements, and caffeine routines. For amounts and menus, see How to Carb-Load for a Marathon.
Write your kit list around Wednesday so the night before is easy. Pack these:
- Tried-and-tested shoes and socks, plus clothes from training
- Bib, safety pins, and a screenshot of your entry confirmation
- Gels and snacks you've used in training
- A windproof layer and a disposable poncho
- Transport, start time, and meeting point notes
For fueling, see When Should You Take Energy Gels?, and for weather, Running Clothes by Temperature. Decide on clothes from the forecast two or three days out.
Write the kit list on Wednesday and the night before gets so much easier!
4. What to Confirm on the JTBC Marathon's Official Website
I couldn't open the JTBC Marathon's official website this time, so I couldn't confirm race details myself. Every value below is therefore check the official website. I didn't copy numbers from schedule aggregators or search snippets.
| What to check | Status | Why it matters |
|---|---|---|
| Race date and start time | Check the official website | Plan wake-up and meals |
| Start group and bib | Check the official website | Where to gather, start order |
| Bib pickup dates and place | Check the official website | No pickup, no start |
| Bag drop and road closures | Check the official website | Race-day route and kit plan |
The as-of date is October 18, 2026. Notices can change close to race day, so recheck the latest official announcements before you travel. If you're visiting from abroad, also check how foreign entrants and bib pickup work on the official site.
⚠️ Caution
If you feel chest pain, severe dizziness, a cold sweat, or sudden shortness of breath during the race, stop right away and tell race staff or medical personnel. If you have a heart condition or other medical issue, talk to your doctor about racing beforehand.
If you have a race goal, add a "race-week mission" to the Wittiz app, one small task a day. Trading cheers with a friend running the same race makes nerves easier than preparing alone. Rest days still count as days you kept the plan, and the jelly you earn keeps dressing up Moongti.
Nerves mean you prepared hard. Breathe slowly, and let's go together!
Frequently Asked Questions (FAQ)
Can I do a long run one week before a marathon?
Usually not. Research and coaching guides both say to cut distance a lot before race day. If nerves make you want to run, do a short, easy one instead.
Is it normal to feel heavy and sluggish one week before a marathon?
Yes, right after cutting volume your body can feel flat. If a new pain shows up, rest and watch it for 48 hours, and talk to a professional if it continues.
Should I test new shoes or snacks one week before a marathon?
I wouldn't. Save new shoes and food for after the race, and bring only what you've used in training.
Wrapping Up
The heart of the week before a marathon is cutting back, checking, and trying nothing new. Cut your distance to 40–50%, and check your start group and bib pickup on the official website first.
This week, do just the short Tuesday pace check and keep the rest easy. Moongti will be buzzing with excitement right next to the start line!
Try it for yourself in the Wittiz app!
References
- Bretonneau Q et al. (2024). Effect of the pre-taper level of fatigue on the taper-induced changes in performance in elite swimmers. Frontiers in Sports and Active Living
- RunnersConnect. How to Taper for a Marathon
This article was written by the Wittiz team and includes app-related content. Race details could not be confirmed on the official website and may change. If you have a medical condition or feel unwell while exercising, please be sure to consult a medical professional.