Race week: what to do and what to avoid
In the last week you don't train more: you arrive at the race rested. The work is done; now it's about not spoiling it.
Who is it for?
For anyone with a race coming up, from 5K to marathon, who wants to arrive with fresh legs and a calm head.
Cut volume, not pace
Reduce mileage progressively over the last two or three weeks (more for a marathon, less for a 5K) and keep a few short segments at race pace so you don't lose the feel.
Rest and food
Sleep well all week, not only the night before. Don't change your diet: eat what you know and add carbohydrates moderately in the days before long distances.
Prepare race day
Lay out your clothes, bib, food and the route. Everything you can sort out beforehand takes tension away.
Common mistakes
- A hard last-minute workout.
- Trying new shoes, clothes or gels.
- Changing your diet suddenly.
- Sleeping badly from nerves without treating it as normal.
Frequently asked questions
How many days before should I rest completely?
Many runners take a short easy jog or rest the day before. It depends on the person and the distance.
What if I feel heavy?
It's common during the taper: heavy legs usually improve on race day. Trust the work you've done.