Race Week: The Final Countdown

Race week is NOT taper. Taper is about recovering from training. Race week is about arriving at the start line sharp, confident, and ready to execute.

Purpose

• Maintain neuromuscular sharpness without accumulating fatigue
• Finalize race logistics and nutrition strategy
• Build confidence through rehearsal, not training

Key Principles

Running

• No run longer than 5km (except race day)
• Shakeout run the day before the race: 2-3km easy with 4-6 strides
• Strides (2-3 sessions): 80-100m at race pace to keep legs sharp
• Race day is the only hard effort of the week
• If in doubt, skip a run — you cannot gain fitness this week, only lose it

Recovery & Rest

• Complete rest from strength training
• Optional light dynamic mobility only (nothing aggressive or new)
• No drills — save your energy for race day
• Prioritize sleep: 8+ hours, consistent bedtime
• Stay off your feet — minimize walking/standing

Nutrition

• Carb-loading 2-3 days before race (8-12 g/kg body weight)
• Practice race-day breakfast (what you'll eat race morning)
• Hydrate well but don't overdo it — normal intake plus a glass or two extra
• Avoid new foods, alcohol, and anything that upsets your stomach
• Pre-race dinner: familiar, carb-heavy, easy to digest

Mental Preparation

• Visualize the race: start, middle, tough patches, finish
• Review your pacing plan
• Lay out race kit the night before
• Trust your training — the work is done

Race Day Logistics

• Know the start time, location, and how you'll get there
• Arrive early (1+ hour before gun time)
• Warm up: 5-10 min easy jog + strides
• Start conservative — the first 5km should feel easy
• Break the race into segments: 10km blocks or landmarks

What NOT to Do

• Don't do any run over 5km
• Don't try a new workout or stretch routine
• Don't eat anything new
• Don't stay up late
• Don't obsess over the weather forecast
• Don't compare yourself to others' training

Sample Race Week Schedule