Race Week Checklist

Race: __ Date: __

Distance: __ Goal Time: __

Location: __

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7 Days Before Race

Training

☐ Confirm taper schedule for the week ☐ Last hard workout completed (if any remaining) ☐ Plan easy runs for remainder of week ☐ Check weather forecast and adjust plans if needed

Logistics

☐ Confirm registration is complete ☐ Know packet pickup location and hours ☐ Book travel/hotel if needed (already done?) ☐ Plan transportation to race start ☐ Identify parking or transit options ☐ Confirm any race-day meetup plans with friends/family

Gear

☐ Lay out race-day outfit options ☐ Check race shirt availability (don't race in new shirt!) ☐ Confirm shoes are broken in and ready ☐ Check GPS watch is charged and ready ☐ Test any race-day nutrition (gels, etc.)

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5-6 Days Before Race

Nutrition

☐ Begin carb-loading if marathon/half (increase carb percentage, not total calories) ☐ Stay well-hydrated (urine should be pale yellow) ☐ Avoid new foods or restaurants ☐ Limit alcohol ☐ Reduce fiber intake slightly

Sleep

☐ Prioritize 8+ hours of sleep ☐ Begin shifting bedtime earlier if needed ☐ Avoid screens before bed

Mental

☐ Visualize successful race ☐ Review course map and elevation profile ☐ Identify key mile markers and splits ☐ Write down 3-5 mantras for tough moments

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3-4 Days Before Race

Training

☐ Keep runs short and easy ☐ Include a few strides to stay sharp ☐ No new workouts or intensity ☐ Rest days are okay—don't feel guilty

Gear Prep

☐ Lay out complete race outfit (including backup) ☐ Prepare race-day bag:

• Race bib and pins
• Timing chip (if separate)
• Race shoes
• Race outfit
• Warm-up clothes / throwaway clothes
• Sunglasses
• Hat/visor
• Sunscreen
• Body Glide or anti-chafe
• Race nutrition (gels, chews)
• Water bottle
• Post-race change of clothes
• Post-race snacks
• Phone and charger
• ID and health insurance card
• Cash

Logistics Confirmation

☐ Know exact start time ☐ Know exact start location (not always race HQ) ☐ Plan arrival time (60-90 min before start) ☐ Know bag check location and cutoff time ☐ Identify bathroom locations at start ☐ Know corral/wave assignment ☐ Identify family meeting spot post-race

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2 Days Before Race

Packet Pickup

☐ Pick up race bib ☐ Attend expo if applicable (but don't walk too much!) ☐ Confirm bib number matches registration ☐ Get timing chip if separate ☐ Review any last-minute race instructions ☐ Note any course changes

Nutrition

☐ Eat familiar, carb-rich dinner ☐ Stay hydrated ☐ Limit fiber, fat, and spicy foods ☐ No alcohol ☐ Take a pre-race electrolyte tablet if desired

Gear Final Check

☐ Attach bib to race shirt (don't forget pins!) ☐ Program paces into watch ☐ Charge GPS watch fully ☐ Set out race-morning outfit ☐ Prepare race-morning breakfast foods

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Day Before Race

Morning

☐ Short easy run or rest day (your choice) ☐ Light stretching or yoga ☐ Stay off feet as much as possible ☐ Avoid walking expos for hours

Afternoon

☐ Light lunch with familiar foods ☐ Hydrate steadily throughout day ☐ Lay out race-morning timeline:

Race Morning Timeline:

• Wake up time: **__**
• Breakfast time: **__**
• Leave for race: **__**
• Arrive at venue: **__**
• Bathroom break: **__**
• Bag check: **__**
• Warm-up start: **__**
• Corral entry: **__**
• Race start: **__**

Evening

☐ Early, familiar dinner (pasta, rice, or known carb source) ☐ Limit drinks with dinner ☐ Prepare everything for morning ☐ Set 2 alarms ☐ Get to bed early (don't stress if sleep is hard—it's normal)

Pre-Race Bag Check

☐ Bib attached to shirt ☐ Timing chip on shoe ☐ Gels/nutrition accessible ☐ Watch charged ☐ Sunscreen applied (or in bag) ☐ Anti-chafe applied ☐ Throwaway warm layers ready ☐ Post-race clothes in bag check

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Race Morning

At Home

☐ Wake up 3-4 hours before start ☐ Use bathroom ☐ Eat planned breakfast: **__** ☐ Drink 16-20 oz water/electrolytes ☐ Take any race-day medication as planned ☐ Apply sunscreen ☐ Apply anti-chafe to all hot spots ☐ Dress in race outfit + throwaway layers ☐ Final gear check ☐ Leave on time (or early!)

At Race Venue

☐ Arrive 60-90 minutes before start ☐ Use bathroom immediately (beat the lines) ☐ Drop off bag check ☐ Light warm-up jog (10-15 min easy) ☐ Dynamic stretches ☐ Use bathroom again (seriously) ☐ Take pre-race nutrition if planned: **__** at **__** ☐ Final water/electrolytes ☐ Remove throwaway clothes ☐ Enter corral 10-15 minutes before start ☐ Start GPS watch ☐ Deep breaths—you're ready!

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Race Pacing Plan

Goal time: __ Goal pace: __/mile

Checkpoint	Target Time	Actual	Notes
Mile 1			Start easy!
5K
10K
Halfway			Adjust if needed
15 miles			(Marathon only)
20 miles			(Marathon only)
Finish

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Nutrition Plan (Long Races)

Mile	Fuel	Notes
Pre-race		45-60 min before
4-5
8-10
13-15		(Marathon only)
18-20		(Marathon only)

Water: Every aid station (or every other in cool weather) Electrolytes: Aid stations with sports drink, or own supplements

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Post-Race Plan

Meeting spot: __

Post-race priorities:

1. Keep moving (walk through finish area)
2. Get space blanket if cold
3. Collect bag check
4. Eat/drink something within 30 min
5. Find family/friends
6. Change into dry clothes
7. Stretch gently
8. Celebrate!

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Notes

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