Race Week Preparation

Half Marathon
Race Week Guide

Everything you need to know for the 5 days leading into your half marathon — nutrition, training, race strategy and more.

21.1
Kilometres
5
Days of prep covered
1
Free PDF guide
The Plan

Your Race Week, Day by Day

The week before your half marathon matters more than most people realise. Here's exactly what to do.

5 Days Before

Start Your Prep

🍝 Nutrition

  • Start eating slightly more than usual — don't binge. The extra calories should come from carbs, not fats or protein.
    Aim for roughly 7–10g of carbs per kg of body weight per day during this carb-loading window. Pasta, rice, bread, oats, and fruit are ideal sources spaced throughout the day.

🏃 Training

  • One tempo session: 3×5 min (1 min rest) slightly faster than race pace.
    This is a good sharpener — keep it controlled. Do this on Day 5, not later, to allow adequate recovery before race day.
  • Active recovery (e.g. stretch, gym session at 30–50% effort, yoga).

💡 Other

  • Watch out for the J-curve of immunity — limit exposure to crowds and sick individuals.
    Particularly relevant around days 5–3 before the race. Immune suppression from a hard taper can make you more susceptible to illness.
48 Hours Before

Lock It In

🍝 Nutrition

  • No alcohol from this point on.
  • Maintain your elevated carb intake from the carb-load phase.

🏃 Training

  • No running — active recovery only (stretch, light gym at 30–50%, yoga).
24 Hours Before

The Final Day

🍝 Nutrition

  • Prioritise simple, easy-to-digest carbs. Avoid high-fibre foods.
  • Stay hydrated throughout the day.
🔒 Full guide — free PDF
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