The last week before a race is about arriving fresh. The training you have done is already in the bank. Nothing you do this week will make you fitter, but plenty can make you tired.
The principle
Reduce the total amount of training, but keep some short, race-pace efforts so your body stays sharp. Cutting everything leaves many people feeling sluggish. Keeping everything leaves them tired.
A sample week (race on Saturday)
- Sunday: Easy run or rest.
- Monday: Short station session at race pace: a few minutes on each of two or three stations, with full rest.
- Tuesday: Easy run, 30 minutes, with a few short strides.
- Wednesday: Short race-pace session: two or three 1 km runs at race pace with a station between each. Keep it brief.
- Thursday: Rest or a very easy 20-minute jog.
- Friday: Rest, or a light 15-minute shake-out with a few strides.
- Saturday: Race.
Adjust the days to your race.
What not to do
- Do not do a full race simulation.
- Do not try a new exercise or new kit.
- Do not test your maximum on anything.
- Do not make big changes to your diet.
Sleep
Sleep matters more this week than training does. Get to bed early, especially in the two nights before the race. Nerves may disturb the last night’s sleep; that is normal and the night before matters more.
Food
Eat normally and make sure you have enough carbohydrate in the last two days. There is no need for extreme carbohydrate loading for a race of this length, but do not cut back either. See race-day fuelling.
Feeling flat
Many people feel flat or heavy during a taper. It is normal and usually passes by race day. It is not a sign you have lost fitness.
Prepare your kit
Pack your bag a few days before, using our race-day checklist. Check your shoes, and make sure you know your start time, venue and travel plan.
Race day
Eat a familiar breakfast, arrive early, warm up properly — see a HYROX warm-up — and trust the training.