Training schedule last week before Stockholm Marathon

Stockholm Marathon is approaching fast – and for many runners, it's now time to ease off, not push harder. The last week is not about training more, but about training right. Here you get a complete guide on how to best manage the last days before the starting gun Saturday, May 31, 2025.

What is "tapering" – and why is it important?

Peaking your form, or tapering, means reducing your training volume to:

• Fully recover the body

• Build up energy and glycogen stores

• Maintain sharpness and speed before the race

• Avoid injuries and illness

You can't make up for lost training now – but you can sabotage your form by doing too much. Less is more!

Training schedule: Day-by-day before the marathon

Thursday, May 22 – Last quality session

6–8 km easy jog with 3 × 2 minutes at marathon pace. That's enough to wake up the legs and create a nice connection with the running stride.

Friday, May 23 – Active recovery or rest

Take a walk, cycle gently, or just rest completely. The important thing is to relax.

Saturday, May 24 – Easy distance session

5–6 km jog at conversational pace. Feel free to finish with some strides (60–80 m) to keep the speed alive.

Sunday, May 25 – Short fartlek

Run 6–7 km total with 4 × 90 seconds at marathon pace. This type of session gives the body a "reminder" without strain.

Monday, May 26 – Recovery jog

4–5 km very easy. Listen to your body – it should feel light and short.

Tuesday, May 27 – Complete rest

This is the day you really put your feet up. Sleep is your best friend.

Wednesday, May 28 – Short and sharp

5 km with 2 × 1 minute at marathon pace. A mental reminder of what's ahead.

Thursday, May 29 – Easy jog or full rest

Your choice: a short 3–4 km jog or a complete rest day. Listen to what your body needs.

Friday, May 30 – Pre-race jog

A "shakeout" run of 3–4 km in race gear. Test shoes, shorts, singlet, gels – everything should feel 100%.

Saturday, May 31 – D-Day

Start the day with an easy jog and some strides. Eat breakfast in good time and follow your plan – you are ready!

Diet and energy: Start loading early

Start replenishing glycogen stores already from Thursday, May 22 by increasing carbohydrate intake: rice, pasta, potatoes, bread, and fruit. From Thursday evening to Friday, May 30, you can reduce fiber a bit and avoid new or spicy foods. On race morning: stick to a proven breakfast (e.g., porridge + banana + sports drink).

Mentally: Trust the training – and your shoes

Now is when you remind yourself why you've trained. Think positively, review your race strategy, and make sure everything is in place – from mindset to lacing.

Topo shoes like Specter 2 or Phantom 3 give you the perfect combination of cushioning, natural feel, and stability over 42.2 km. Have you trained in them? Run in them.