The Ultimate Pre-Race Preparation Guide: From Three Weeks Out to the Starting Gun
So the big RACE is coming up! A few nerves are to be expected. Preparation and planning is the key to staying the course and getting to the start line in the best possible physical and mental state. Don't let the occasion overwhelm you, use this this guide and take control!
Whether you're preparing for a 5K, 10K, half marathon, or full marathon, the weeks leading up to race day can stir a cocktail of excitement, nerves, and questions. This guide is here to reassure, inspire, and equip you—no matter your experience level—with the physical and mental tools to prepare for your best race yet.
Three Weeks to Go: Begin the Taper and Mental Prep
You're almost there. With the bulk of your training behind you, now is the time to shift focus: from building fitness to sharpening your mind, preserving energy, and arriving at the start line in peak condition.
Avoid This: Overtraining or Completely Shutting Down
Too much rest can leave you flat, while pushing too hard can cause fatigue or injury.
Do This Instead:
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Taper smartly: Reduce volume by between 20% and 30%, but maintain intensity with some short efforts to stay sharp.
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Stay active: Keep moving with light runs and mobility work.
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Visualise success: Begin your mental routine. Picture race day—the crowds, your pace, the finish.
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Sleep well: Prioritise rest to maximise adaptation.
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Self-care: Adjust life commitments to reduce non-running stress. Communicate with your support network.
Two Weeks to Go: Refine the Mind and Logistics
This is when pre-race nerves can start to rise, especially with pre race niggles appearing and social media lighting up. It's time to remain grounded and focused. Those pre race niggles are common and will disappear come race day.
Avoid This: Letting Nerves Run the Show
The excitement of the race expo and other runners’ energy can derail your focus.
Do This Instead:
- Plan gear and nutrition: Choose your race kit, test it, and prepare your nutrition strategy.
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Visualise your race: Replay your ideal day—getting ready, your warm-up, pacing, finishing strong.
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Manage negative thoughts: Acknowledge them, release them. They're clouds passing by.
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Tune into your zone: Do you need calm or hype? Reflect on past successes and develop the mindset that suits you.
One Week to Go: The Confidence Zone
You’ve done the work. This is the week to trust your training, settle into routine, and get all the race-day details lined up.
Avoid This: Wasting Energy on Logistics or Doubt
Last-minute stress can drain you emotionally and physically.
Do This Instead:
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Execute your routine: Practice your race morning—what you eat, how you warm up. You will have done this on long runs in the Build phase of your training.
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Pack early: Bib, shoes, kit, gels, ID, safety pins, socks—everything.
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Cut stressors: Avoid heavy commitments and reduce screen time.
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Final workouts: Easy runs with short pickups to stay sharp.
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Visualisation and breathing: Use music, quiet time, or meditation to stay centered.
Race Weekend: Stay Calm, Stay Organised
This is it. Now it’s about control, calm, and confidence.
Avoid This: Scrambling and Stressing
Logistics chaos, missing the race briefing, or losing sleep will affect your mindset.
Do This Instead:
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Know the schedule: Pick up your race pack in good time, know race time, bag drop, start zones, toilets (expect queues at large events).
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Stick to familiar food: No new meals. Hydrate well. Use what you have practised with and what you know works
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Plan your warm-up: This isn’t new—you’ve done this dozens of times. Use it to lock into your mindset.
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Relax and recharge: Feet up. Minimal walking. Early night.
Race Morning: Your Time to Shine
The energy is electric. Runners buzz with anticipation. The finish line is waiting.
Avoid This: Getting Swept Away by the Hype
That energetic crowd can tempt you into starting too fast.
Do This Instead:
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Arrive early: Give yourself time to settle, breathe, and warm up properly.
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Stick to your plan: Run your race, your pace. Don’t race the first kilometre.
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Find your space: Stay calm, focus inward, trust your rhythm.
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Remember your cues: Breathe, relax, posture, pace.
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Savour the moment: This is what you trained for—be present and enjoy it.
Final Thoughts: Your Race, Your Story
Race day is more than just a test of fitness—it’s a celebration of your commitment, your growth, and your mindset. With smart tapering, focused mental preparation, logistical readiness, and calm execution, you’ve set the stage for success.
Embrace the journey. Trust your training. Own the moment.
You are ready.
Be the best you can be.