and intensity drops off. This week, as your training hits its peak you should also eat a bit more protein, troubleshoot your race plan and choose your race-day shoes.Training ChecklistThis is the final week of big training, with your final long run of between 18

race outfit, shoes, timing chip, number, bag and map to the start are set out the night before, so a treasure hunt isn't required in the morning.Eat a light, easily digestible meal, such as oatmeal or white toast and a banana, at least two hours before

shoes will help you run even faster than you expected in your speed sessions, and that will boost your confidence for the big race ahead. You can wear these shoes in the race, too, after breaking them in.Don't play catch-up If something unexpected

, but Maffetone notes that this is impractical for most runners. Minimalist shoes – usually called lightweight trainers, performance shoes or racing flats – have the added advantage of being lighter. "All shoe companies make good shoes," says Maffetone, "but it

records”, or, “I’m not racing”.Too fast Most runs feel difficult. Your breathing is laboured, your legs feel heavy and you struggle to maintain your pace. Just right Your runs are at a comfortable, relaxed pace, but once or twice a week you run at least