Plain answerYou cannot create major new fitness in race week, but you can create fatigue. Reduce volume, keep a little familiar easy running, preserve normal sleep and food, and resolve transportation, bib, clothing, fuel, and weather decisions early.
Seven to four days out
- Confirm start time, packet pickup, course, parking or transit, and event rules.
- Use short easy running; do not test yourself with one final long run.
- Choose shoes and clothing already proven on long days.
- Check the weather trend without treating it as final.
Three to one days out
- Charge devices and prepare offline information.
- Lay out the full kit and attach the bib when available.
- Keep food, hydration, and sleep familiar.
- Work backward from corral time with a generous buffer.
Let taper feel strange
Reduced training can make runners feel restless or falsely unfit. That sensation is not a reason to add work. The block is finished; the job is to arrive able to use it.
Run More! You can do it!
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