Race Week Prep: Seoul Life Marathon D-7 Half Marathon Checklist
💡 Key Summary
✅ In race week, cut your running to about 40–50% of your biggest week
✅ Your bib and timing chip are shipped in advance, and you must bring them on race day
✅ The half starts at 07:50, so aim to arrive around 07:20
"Run less before the race" — you've heard it, right? But once the week arrives, nerves make you want one more run. This post is for half marathoners heading into a late-season race like the Nov 21 Seoul Life Marathon who want a clear plan for race-week prep, covering training, food, kit, and the race-day flow.
1. Race Week Prep: How Much Should You Cut?
Short answer: cut your volume a lot and keep just a little intensity. RunnersConnect's taper guide suggests race-week volume of about 40–50% of your biggest week. That guide is written for the full marathon, so for a half, use it as a direction and feel free to cut a bit more.
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. It studied swimmers, so treat it as a rough guide for recreational runners.
| Item | Guideline | How to apply it |
|---|---|---|
| Volume | About 40–50% | Shrink each run by the same ratio |
| Intensity | Keep it short | A few minutes at race pace |
| New aches | Watch for 48 hours | Don't overreact right away |
Running less isn't lazy. You're saving up your legs!
2. Race Week, Day by Day
This plan assumes a Saturday, Nov 21 start and adapts RunnersConnect's race-week example to our dates. Everyone's weekly mileage is different, so it isn't the one right answer. Use it for the direction of the cuts.
| Date | What to do | Focus |
|---|---|---|
| Nov 14–15 | Easy run, 30 min max | Write your packing list |
| Nov 16 (Mon) | Rest or very light jog | Shake off weekend fatigue |
| Nov 17 (Tue) | Short race-pace effort | Last harder work of the week |
| Nov 18 (Wed) | Rest | Check your bib and chip |
| Nov 19 (Thu) | Short easy run | Start adding carbs a little |
| Nov 20 (Fri) | 10-min jog or rest | Pack and get to bed early |
Nerves can make small aches feel huge in race week. The advice is to watch a new ache for 48 hours, and if it lingers, resting is the safer call. Our JTBC Marathon D-7 post covers the same principles in more depth.
💡 Tip
Shift the days to match your start date. The key is "last hard session around Tuesday, then cut back."
3. What the Official Website Says About the Seoul Life Marathon
On Nov 10, 2026, I opened the official Seoul Life Marathon pages for the overview, course, entry rules, and FAQ. Here are the half-marathon details in a table.
| Item | Official info |
|---|---|
| Date and place | Sat, Nov 21, Peace Park, Sangam |
| Events and fees | Half 59,000 KRW (about 43 USD), 10K 55,000, 5K 49,000 |
| Start times | Half 07:50, 10K and 5K 08:00 |
| Time limits | Half 3 h, 10K 1 h 30 min, 5K 1 h |
The half course runs from the venue past Constellation Plaza and the Haneul Park entrance to a turnaround near Noeul Green Energy, then back to the venue, twice. Energy gels are listed for the 1st and 3rd turnarounds. The route may change, so check the latest notice.
Whether entries are still open and how many spots remain: official website check needed. Cancellation and refunds closed at 17:00 on Oct 12, per the official notice. The information is as of Nov 10, 2026, so please re-check the official website's latest notices before you travel. Visiting runners should also confirm entry rules for non-Korean residents there (official website check needed).
Write down your start time and arrival time first. It lightens the mood!
4. Food, Clothes, and Kit: Nothing New
RunnersConnect advises keeping your normal diet through race week and adding a little more carbohydrate from Thursday or Friday. It also says to hold off on new shoes, food, supplements, and caffeine routines. For amounts and menus, see How to Carb Load.
The official notice has plenty to pack and plan for. Check these:
- Bib and timing chip: shipped from Nov 9, no replacements, required on race day
- Arrive 30 minutes before your start: late arrivals may be restricted
- Bag drop: free from 07:00 to 12:00, no valuables
- Transit: about 11 minutes on foot from World Cup Stadium Station (Line 6), parking is limited
- Energy gel: only what you've tried in training, timing in When to Take Energy Gels
For the full list, see the Marathon Packing List. If this is your first half, look back at your training with the Half Marathon 12-Week Plan.
⚠️ Caution
If you feel chest pain, severe dizziness, a cold sweat, or sudden shortness of breath while running, stop right away and tell a race official or medical staff. If you have a heart condition or other illness, talk to your doctor before the race.
Once you've picked your race, jot down a daily "race-week mission" in the Wittiz app, one small thing a day. Trading cheers with a friend running the same race makes it less nerve-wracking than prepping alone. Rest days count as days you stuck to the plan, and the jelly you earn keeps dressing up Moongti.
Nerves just mean you prepared hard. Breathe slowly, I'm with you!
Frequently Asked Questions (FAQ)
Should I do a long run one week before a half marathon?
Usually not. Both research and coaching guides say to cut distance a lot before the race. If nerves push you to run, do a short, easy one instead.
What happens if I lose my Seoul Life Marathon bib?
Per the official info, each runner gets one bib and chip, and lost ones can't be reissued. You need to bring it on race day, so pick a safe spot for it as soon as it arrives.
Is it normal to feel heavy and sluggish one week before a race?
Right after cutting volume, your body can feel dull. If a new ache appears, rest and watch it for 48 hours, and talk to a professional if it continues.
Wrap-Up
Race-week prep comes down to cut back, check everything, and try nothing new. Cut your running to about 40–50% and confirm your bib and start time first.
This week, do just a short pace check on Tuesday and keep the rest easy. Moongti will be buzzing with excitement right beside the start line!
Try it for yourself in the Wittiz app!
References
- Seoul Life Marathon. Overview, course, entry rules, and FAQ
- 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. Marathon Taper: Week-by-Week Schedule, Percentages, and Protocols
This article was written by the Wittiz team and includes app-related content. Race information is as of Nov 10, 2026 and may change. If you have a medical condition or feel unwell while exercising, please be sure to consult a medical professional.