RhodesRunner Race WEEK Checklist
🏁 Race Week Checklist
Conquer Race Day with Confidence and Calm
Whether you’re tackling a 5K, 10K, half marathon, or full marathon, this checklist ensures you arrive at the start line mentally and physically prepared — and ready to run your best.
✅ 7–5 Days Before Race Day: Set the Foundation
☐ Review Race Details
- Race start time & location
- Course map & elevation profile
- Start zone, wave, or corral assignments
- Race briefing or athlete guide
☐ Plan Logistics
- Accommodation and travel (if applicable)
- Transport to race start
- Parking, gear drop, toilets, family meet-up spots
☐ Finalise Race Strategy
- Confirm pacing strategy (start pace, goal pace)
- Nutrition/fuel plan (pre-race, during race, recovery)
- Race mantra or mental cues (e.g., “relax, rhythm, strong”)
☐ Visualise Success
- Practice your mental “movie” of race day
- Picture yourself calm, confident, and strong
✅ 4–2 Days Before Race Day: Dial It In
☐ Taper Smart
- Reduce training volume, but keep some intensity
- Include light strides or a short effort session
- Avoid complete rest unless needed
☐ Pack Your Gear
- Running shoes (worn-in, not brand new)
- Race outfit (check forecast)
- Socks, hat/visor, sunglasses
- Watch, race belt, gels/nutrition
- Safety pins or race bib clips
- Sunscreen, body glide, blister patches
- Warm-up gear or disposable layers
☐ Test Nutrition & Hydration Plan
- Eat familiar foods
- Stay hydrated (but don’t overdo it)
- Plan breakfast timing (practice it now)
☐ Practice Relaxation Techniques
- Deep breathing, body scan, visualisation
- Listen to calming music or take a quiet walk
- Journal, meditate, or use your go-to mindfulness practice
✅ 1 Day Before Race: Stay Cool, Stay Ready
☐ Race Pack Pickup
- Bib, timing chip, race pack
- Review instructions & confirm wave/corral
- Check any last-minute changes
☐ Lay Out Your Gear
- Full flat lay (nothing new on race day!)
- Pin bib or prep belt
- Charge watch & headphones
- Set alarms
☐ Fuel and Rest
- Eat a familiar, carb-rich dinner
- Drink water gradually throughout the day
- Avoid alcohol or new foods
- Go to bed early (but expect a restless sleep — that’s normal!)
☐ Mental Focus
- Visualise key race moments (start, middle, finish)
- Repeat your mantras or confidence cues
- Trust your training!
✅ Race Morning: Execute with Confidence
☐ Wake Up Early
- Light breakfast (tried-and-tested fuel)
- Hydrate lightly
- Stick to your normal routine
☐ Arrive Early
- Allow time for warm-up, toilet, and gear drop
- Stay calm and avoid the chaos
☐ Warm-Up
- Jog, dynamic drills, strides
- Reset mentally: relax, rhythm, race
☐ Race Smart
- Start controlled
- Stick to your plan
- Fuel as practised
- Stay mentally tough in the tough moments
- Savour the finish line 🏁
✅ After the Race: Recover and Reflect
☐ Celebrate Your Effort!
- Rehydrate and refuel
- Walk, stretch, or easy jog for cooldown
- Take photos, soak in the moment
- Reflect: What went well? What could improve?
☐ Log Your Race Debrief
- Note what worked with gear, fuelling, pacing
- Capture thoughts and feelings
- Use this for your next goal!
🎽 Bonus Tip from Coach Simon:
“Trust your training. You’ve done the work. Now go out there and enjoy the reward. This is your moment.”
Need some more motivation Read our Race Day Ultimate Guide