How to Spend the Final Week Before the 2025 Paris Marathon

Taper your training

During the final week before a marathon, your training volume drops significantly compared with the main weeks of your preparation. The goal is to reach the start line feeling as fresh as possible, so the final sessions are relatively easy. For most of the week, your runs should be at an easy, aerobic pace.

The taper is essential for several reasons:

• Replenishing your energy stores.

• Reducing the fatigue built up during training and supporting muscle recovery.

• Reducing your training load to limit the risk of injury.

• Maximizing your chances of success by arriving at race day feeling fresh.

Until Sunday, let your body “recharge”, but do not switch it off completely. That is why it can be useful to include a little intensity early in the week. This will be your final reminder of race pace, with relatively short efforts. The day before the race, many runners go for an easy shakeout run with a few strides.

Get your mind ready

Your mental preparation matters just as much as your physical preparation. A marathon is a tough, demanding effort. You will be running for several hours and dealing with pain at some point, an almost unavoidable part of marathon running. That is when your mind has to take over from your body.

To prepare for the discomfort of racing, you can use a few very simple techniques. Before the race, choose a mental image or a word. When things get tough, visualize that image or repeat the word as often as necessary. This technique can help shift your brain's focus and make the pain fade into the background for a while.

Mental preparation also plays an important role before race day. Stress is a normal response when you compete in sport. To stop it from taking over, mental preparation can help you manage your emotions. Try this breathing exercise: inhale through your belly for 3 seconds. Hold your breath for 5 seconds. Exhale deeply for 5 seconds. Repeat the sequence around ten times. You should feel calmer and less stressed.

Fine-tune your nutrition

To arrive at the next Paris Marathon in the best shape possible and, above all, with plenty of energy, use this quieter final week to fine-tune your nutrition. The obvious first piece of advice is to eat well throughout your preparation. You cannot make up for poor food choices in a single week. That said, here are a few tips to help you top up your energy stores.

Before you reach the start line, your glycogen stores should be fully topped up. They are your fuel tank on race day. The fuller they are, the longer you will be able to draw on them during the marathon. To replenish them, prioritize quality carbohydrates such as rice, sweet potatoes and oats. As race day approaches, reduce your fiber intake to limit digestive issues. That means cutting back on raw vegetables and fruit, and choosing legumes or nuts and seeds instead.

Remember to drink regularly, taking small sips throughout the day. Around 2 liters of water per day is the usual recommendation.

Fine-tune the logistics

During this quieter week, with less training on the schedule, use your time to plan your Paris Marathon logistics. Getting organized in advance helps reduce pre-race stress. You can also work out where the aid stations are, identify good spectator spots for your friends and family, and prepare your race kit based on the forecast.

Here is a checklist to help you plan ahead:

• Transport and accommodation

• Picking up your race bib

• Bag drop

• Getting to the start area

• Start corral and wave times

• Aid stations

• Where to cheer on the runners

Prepare your gear

Once you have checked the weather, you will have a clearer idea of the kit you will wear at the Paris Marathon. Too many runners make the mistake of trying new gear on race day. Test it in training to avoid unpleasant surprises such as chafing and blisters. Lay out your race outfit, including your bib pins.

Use the final few days to prepare your race nutrition. If you are short on gels or purée pouches, you still have enough time to buy them.

Finally, pack an outfit for warming up and waiting around before the race. It will keep you from getting cold or soaked if it rains. The same goes for after the race. You will be glad to change into something comfortable and relaxed after a hard effort. If you have compression socks, put them in your bag. They will come in handy as you begin recovering from the Paris Marathon.

The final week before the Paris Marathon is crucial if you want to reach the start line in the best possible shape. Taper your training, plan as much as you can, and focus on recovery, rest and good nutrition. Good luck to everyone running the Paris Marathon.