Checklist
The last seven days.
You cannot get fitter this week. You can absolutely turn up tired, underfed or missing a shoe. Race week is about arriving intact and executing a plan you already made. Set your date and work down the list.
Set a date to start the countdown
0 of 27 done
- 7 days out
Last real session
- 4 to 6 days out
Volume drops, intensity stays
- 2 to 3 days out
Sharpen and rest
- Day before
Do nothing clever
- Race day
Execute the plan you already made
The bag
The one rule
Nothing new on race day. Not shoes, not gloves, not a gel you have never tried, not a pre-workout someone hands you in the warm-up area. If you have not trained in it, it does not come with you. Race week is the worst possible time to discover that something rubs.
Rehearse the transitions
The one thing genuinely worth practising this week is the RoxZone. Run in, find the station, start work. Most people lose 30 to 90 seconds a race just walking it or hunting for their lane. It costs no fitness to fix and it is the cheapest time on the course.