Race planning and taper checklist

A quick checklist covering your taper, race planning and race day!

The Taper

2-4 weeks long
to let your body fully recover from the training and be full of energy on race day!
training gradually drops back and the training value of the runs decreases - not much
eat nutrient rich foods; plenty of vitamins and minerals each day
good quality protein each meal to help the body recover
Sleep!
downtime and rest
planning, packing and organising
alcohol is not a performance enhancing drug!
read the race info pack ( for example for the London Marathon this is usually published on the their website 2 weeks out from the race)

The few days pre race

stay hydrated
carb loading; not all you can eat pasta the night before, but a portion with every meal in a few days before
sleep
downtime
kit decisions based on weather forecast!
The race expo and number pick up; Friday evening and Saturdays are the busiest times
plan what’s in your drop bag for post race
kit lay out

The night before the race

eat something you’ve tried before the night before a long run
if you are travelling and in a hotel think about how you can bring or access your normal foods
hydration - little and often
rest and relax :)

The morning of the race

plan your travel and logistics in advance so you arrive at the start in plenty of time
breakfast and second breakfast/snacks; stick to what you know and plan the timing in advance so you replicate what worked on long runs
keep sipping on a drink
take warm layers incase it’s a cold start
think of ideas to stay calm if needed eg music, someone to phone, taking care of yourself

The Race

don’t get overexcited and go out too fast (loads of people will, and will pay for it later!) stay in your own bubble and go gently
pacers
GPS accuracy
have a food/fuel plan and stick to it - from what you tried on long runs
keep drinking water little and often
enjoy the other runners, the amazing crowds and the atmosphere
mindset tips; distraction and positive self talk
look up and smile at the finish, to avoid the finishers photo capturing the moment you press stop on your watch :)