The race-week rule: simplify, don’t “add”
The goal is to arrive fresh, calm, and predictable — not to squeeze extra fitness out of the last week.
7–10 days out
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Confirm the official schedule and race-week logistics on the official site.
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Finalize your shoe + sock combo (no new experiments).
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Do one light “sharpening” session, then protect recovery.
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If you’ll travel, book transport with buffer time.
3–6 days out
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Start reducing fiber and “new foods” if your gut is sensitive.
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Practice your gel timing at easy effort (rehearsal, not a test).
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Lay out race kit and pack backups (socks, anti-chafe, pins).
24–48 hours out
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Hydrate normally; don’t force excess water.
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Keep steps down; short walk is fine.
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Confirm your route to the start and the latest departure time.
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Decide your first-10K effort cue (conservative default).
Race morning
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Eat what you’ve practiced.
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Arrive early enough to remove stress.
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Warm up lightly; don’t burn matches.
Related links
Back to the athlete guide.
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.