You’re so close to race day and it’s tempting to sneak as much training in as you possibly can.
However, this may not be the best idea. The last few days of prep should focus on resting, fuelling and mentally preparing.
This blog sets out how you could approach this and set yourself in good stead for race day.
This blog was written by Miles, our Sports Rehabilitation and Massage Specialist. Miles has a huge amount of knowledge and experience with all sorts of training!
It’s race week – and the marathon is just days away. In the final stretch, it’s all about strategy, self-care, and stopping yourself from running “just one more 10K.” Here’s your day-by-day guide to arriving at the start line fresh, fuelled, and ready to fly.
Please note this is just a suggestion. If you have your own tried and tested routine in the run up (pun intended) to a big race, stick with that!
4 Days to Go (Wednesday)
The goal for today is to stay loose and stay calm. Specifically:
• Go for a short run—3–5km at an easy pace. This isn’t about fitness; it’s about keeping your body ticking over.
• Add 4 x 20–30 second strides at race pace toward the end to keep your legs feeling snappy.
• Begin increasing carbs gradually (think: rice, sweet potato, oats). No need to overdo it—this isn’t an excuse to eat three loaves of bread (unless that’s your thing).
• Focus on hydration: sip water throughout the day and consider adding electrolytes.
Training Tip: Avoid hills, intervals, or trying to ‘test’ your pace. The work is done.
3 Days to Go (Thursday)
The goal for this day is recovery and routine. Specifically:
• Rest or do a light walk/stretch session.
• Keep your meals consistent with what your body knows—now is not the time for spicy tofu experiments or that new gut-boosting smoothie.
• Continue the carb build-up, favouring low-fibre options if you know your gut gets twitchy on race day.
• Sleep: Prioritise getting to bed early tonight and tomorrow.
Training Tip: Massage or foam roll if that’s part of your regular routine—but be gentle. Think nurturing, not punishment.
2 Days to Go (Friday)
The goal for this day is to cultivate some calmness and ease.
• Optional short run: 2–3km with a few strides. Think of it as a confidence booster.
• Final gear check: Lay out your race kit. Pin your number. Charge your watch. Obsess over your playlist.
• Hydrate, but don’t overdo it. Your kidneys will thank you.
• Eat a balanced, familiar meal with a healthy dose of carbs and a little protein.
Mental Tip: Visualise the race – start line, halfway point and finish. Picture yourself strong and smiling. If you’re feeling any overwhelm or anxiety, take some extended exhales. This will help calm you down.
1 Day to Go (Saturday)
The goal of this day is to fully activate calm mode!
• No running today. Trust me. Go for a short walk if you’re restless.
• Eat your main carb-heavy meal at lunch (gives your body time to digest). Keep dinner lighter but still balanced.
• Pack your race-day bag: gels, safety pins, throw away jumper, and anything else.
• Avoid standing for long periods – your legs need to rest just as much as your mind does.
Sleep tip: It’s normal not to sleep well tonight. Don’t panic – your body is running on adrenaline and training.
Race Day (Sunday)
This is the day to trust in your training, in yourself and to enjoy the experience as much as you can!
• Wake up early enough to eat, digest, and get to the start stress-free.
• Warm up with a walk or light jog and dynamic stretches. Click here for an example warm up!
• Trust your plan. Don’t sprint out with the crowd. Stick to your pace and fuel early.
• Smile. You’re doing it!
Final Words: You’ve trained your body. You’ve trained your mind. Now, all that’s left is to run your race. Whether your goal is a PB or just getting to the finish line upright – be proud. You made it. You’re incredible!