RUNNER'S FINAL 25 DAYS: How to Taper for a November 1st Marathon Training, Track, Hydration, Nutrition, and Stretching
With 25 days to go until the November 1st Marathon, the hard work is done. Now the smartest thing you can do is less. For runners targeting Nov. 1, 2026, you are entering the most misunderstood phase of marathon training: the taper.
As a coach and veteran marathoner, I will break down exactly what to do from now until race day.
1. THE TAPER: Your 3-Week Countdown Be very proud of yourselves. If your marathon is November 1st, today October 7th is your last big week. After that, you cut.
Week 1 (Oct 7-13) - 75% Volume:
This is your last long run. 12-14 miles max, easy pace. Keep one workout, but shorten it. If you were doing 50 miles per week, drop to 40.
Week 2 (Oct 14-20) - 50% Volume:
Long run should not exceed 8-10 miles easy. No heroics. This is not the week to make up missed miles. Your fitness is built. Cut total mileage in half. Keep legs sharp with short intervals. (see below)
Week 3 (Oct 21-27) - 30-40% Volume:
Long run: 6 miles easy. You will feel restless, heavy, nervous. That's normal. Your body is repairing. Trust it this is normal; listen to your body.
Race Week (Oct 28 - Nov 1):
Monday-Tuesday: 3-4 miles easy with 4 x 100m strides.
Wednesday: 3 miles easy or rest.
Thursday: 2 miles easy plus 4 x 100m strides.
Friday: Rest, walk, stretch.
Saturday: 20-minute shakeout jog with 4 x 100m strides. Lay out your gear.
Sunday, Nov 1: Race.
Key points:
Reduce mileage, NOT intensity. Keep some speed, just much less of it.
2. INTERVAL TRACK WORKOUTS; What to Do Now?
You are done with VO2 max and grueling 800m repeats. From now on, it's about sharpness, not fitness.
Until Oct 13th: Last Real Track Session:
Example: 6 x 800m at 10K pace (not faster) with 400m jog recovery. Or 5 x 1000m at marathon pace plus 20 seconds.
Oct 14-20: Sharpening:
Example: 8 x 400m at 5K pace with 400m jog. Focus on smooth, relaxed form. Total hard volume under 2 miles.
Oct 21-27: Neuromuscular Wake-Up:
Example: 6 x 400m at 10K pace OR 10 x 200m at mile pace with full 200m walk/jog recovery. Leave feeling faster than you started.
Race Week:
Only strides. Strides are 15-20 second accelerations to 90% effort, not sprints. 4-6 x 100m after an easy run. Perfect form, quick feet.
Do not: Race a 5K, do a hard time trial, or try a new workout in the last 10 days.
3. HYDRATION — Start Now
Dehydration is not fixed on race morning. It's fixed this week.
Daily (Now until race): Aim for half your body weight in ounces. 160 lb runner is 80 oz water per day. Urine should be pale yellow.
Electrolytes: Don't just drink plain water. Add electrolytes daily — especially with sodium. One electrolyte drink per day from now on.
Last 3 Days (Oct 29-31):
Drink consistently, sip, don't chug. Add 1-2 extra electrolyte bottles. Avoid alcohol and excessive caffeine.
Race Morning: 16-20 oz water with electrolytes 2-3 hours before start. 4-8 oz 20 minutes before start. Stop. During race: 4-6 oz every 20 minutes at aid stations.
4. NUTRITION — Carb Loading Done Right
Now until Oct 27: Eat normally, balanced. 50-60% carbs, 20% protein, 20-30% healthy fat. Don't diet. You need glycogen. Prioritize whole grains, lean proteins, fruits.
3 Days Out (Oct 29-31) Classic Carb Load:
Increase carbs to 70% of calories. Decrease fiber and fat. Think: white rice, pasta, bagels, bananas, oatmeal, potatoes. Not pizza, burgers, or super high-fiber salads that can upset your stomach.
Do not overeat. You are running less, so you need fewer total calories, just more carbs within that. You should gain 1-3 lbs of water weight that's glycogen, that's good.
Race Morning (3 hours before):
Familiar breakfast you've practiced. Example: Bagel with peanut butter + banana + coffee if you normally drink it. Nothing new.
During Race: 30-60g carbs per hour after mile 6. Gels, chews, whatever you trained with. One gel every 35-45 minutes with water.
5. STRETCHING — Mobility, Not Flexibility
This is not the time to become a gymnast.
Daily (10 min): Dynamic warm-up before runs: leg swings, walking lunges, ankle circles, high knees, butt kicks.
After Every Run:
Static stretch calves, quads, hamstrings, hip flexors, glutes. Hold 30 seconds, no bouncing. Add foam rolling for calves and IT band.
Taper Bonus:
Add 10 minutes of nightly mobility, especially calves and hips. Sleep 7-9 hours. Sleep is where your taper magic happens.
Do NOT: Get a deep tissue massage in the last 5 days, or try aggressive new stretches.
Final Checklist for Nov 1st:
- Nothing new on race day — shoes, socks, gels, breakfast.
- Lay out kit, bib, gels the night before.
- Trust your training. The taper will make you feel slow and anxious — that's exactly how you should feel before you fly.
Talk to your coach or healthcare professional about your specific plan, especially if you have any injuries or medical conditions.
Good luck to all November 1st marathoners from the Bronx to the finish line.
By Perez-Maymi JD., MS., BS., AS.
Certified Adult Distance Running
