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

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