The race-day principle: decisions should already be made
Race day is for execution, not improvisation. If something is new, it’s a risk.
3–4 hours before start
-
Eat a breakfast you’ve practiced.
-
Sip fluids normally; avoid “panic chugging.”
60–90 minutes before
-
Arrive early enough to remove stress.
-
Final bathroom + kit check.
10–20 minutes before
-
Short warm-up (jog + a few strides) if it helps you feel smooth.
-
Start line cue: “too easy is correct.”
During the race
-
Start fueling early and stick to a repeatable schedule.
-
If it’s hot or hilly, pace by effort and let splits drift.
Tools + related links
Back to the athlete guide.
Training guardrails
- Keep easy runs truly easy so workouts stay high quality.
- Progress one variable at a time (volume first, then intensity).
- Use cutback weeks every 3–4 weeks to absorb training.
- If pain changes your gait, scale back and get assessed.
How to use this guide
Treat this page as a decision checklist:
- Confirm the race date and official logistics.
- Choose a realistic training plan length (16–24 weeks is common).
- Practice fueling and pacing in long runs.
- Keep race week simple: tested shoes, tested gels, conservative start.
Verification reminder
Race details change between editions (dates move, routes get rerouted, and registration rules update). Use this page as a starting point, then confirm time-sensitive details on the official site close to race day.
Training guardrails
- Keep easy runs truly easy so workouts stay high quality.
- Progress one variable at a time (volume first, then intensity).
- Use cutback weeks every 3–4 weeks to absorb training.
- If pain changes your gait, scale back and get assessed.
How to use this guide
Treat this page as a decision checklist:
- Confirm the race date and official logistics.
- Choose a realistic training plan length (16–24 weeks is common).
- Practice fueling and pacing in long runs.
- Keep race week simple: tested shoes, tested gels, conservative start.