RW's Race-Week Menu

Your guide to race week

Posted: 18 February 2003

No looking back!

Welcome to the Runner's World race-week index. Whether you've been training for this all year, or you've just entered tomorrow's race after a drunken bet last night, we're here to do you proud.

Frankly, the final week is a time to take it easy. Stay supple, sleep lots, and if it's a long race, bias your food towards carbohydrates and away from fats.

The same level-headedness goes for race day. The more you plan - from what time you'll get up, to how fast you'll run your first miles - the more in control you'll feel. And the more in control you feel, the more you can make use of your ability, great or small.

These articles should help:

The basics

No matter how often we repeat them, runners will ignore the simple rules of racing - and then wonder what happened to all that training they put in. See the eight keys to race-day here.


Then you need Ed Eyestone's guide to shaking off your opponents with a well-timed break

Essential for marathoners...

The complete guide to getting on top of any marathon situation - for RW magazine subscribers:

Go well!

We'll be right there behind you!

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Discuss this article

Hi there. My name is Dan and I'm about to enter my 1st serious race (half marathon) on 23rd March. I am looking for any advice on race tapering and any other tips (e.g. about eating) for this week. I usually do Tues (5M), Thurs (5-6M), Sat (10-13M), Sun (5M). I'm sure plenty of you are experienced in the week before build-up so any advice would be very handy!
Posted: 18/03/2003 at 17:28

You only need a couple of nice easy runs, 5 today and 4 or 5 thurs.Maybe a bit of swimming or easy cycling to keep the system ticking over.

Food wise you need plenty of carbs from thurs on (pasta, rice with low fat toppings) Saturdays meals should be small and plentiful,Fruit as well this will keep your Glycogen stores full(energy for the muscles).
And keep well Hydrated, have a good run.......
Posted: 18/03/2003 at 18:12

Dan.... best of luck... ;o)
Did my first half at Silverstone....
Plenty of sleep in the week running up to it too!! (Unlike me!!LOL)
Let us know how you get on!

Have a good one!

Posted: 19/03/2003 at 07:21

Thank you for the advice Nicko and 'Tigger'! I will be sure to let you know how I get on. Best wishes. Dan
Posted: 19/03/2003 at 09:54


Posted: 03/10/2004 at 11:33

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