How I Prepare The Week Before A Race | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

The final week before a race can make or break your performance. Get it right, and you’ll feel fresh and fast; get it wrong, and you might leave your best effort in training. We’re breaking down a simple yet effective race-week plan from The FOD Runner so you can try it today. Be sure to check out his full video for all the details.

Key Points

Race‑week structure: The key is to taper effectively. Drop the Monday run and run only on Tuesday and Thursday (plus the race), giving you two full rest days before the event.
Mini sharpening session: On Tuesday, you’ll do a short interval set (4 × 3 min on, 2 min float) at roughly 5:30‑5:45 min/km. This keeps the heart rate up and your legs feeling fast without creating fatigue. For a deeper dive into the benefits, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Easy run: Thursday is a relaxed 6–8 mi (≈9–13 km) easy run to stay loose and shake out any pre-race nerves.
Cross‑training: Complement your runs with light gym or body-weight work on Monday and Thursday morning – no heavy lifting, just activation exercises.
Recovery basics: Prioritize 7–8 hours of sleep each night. Avoid heavy, fatty foods and takeaways, and focus on good nutrition, especially in the two days leading up to the race.

Workout Example

Tuesday (Race‑week) – 8 mi total

Warm-up with an easy jog (1 mi / 1.5 km).
4 × 3 min @ ~5:30‑5:45 min/km, with 2 min “float” (an easy jog, not a full stop). This session is a fantastic all-purpose sharpener, but if you’re targeting a shorter race, you can find other powerful workout structures in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Cool-down with an easy jog to finish the remaining mileage.
Finish with 1 mi (≈1.6 km) at half‑marathon pace ~6:18 min/km to practice race-pace feel. This step is crucial for building confidence and muscle memory for race day, a key strategy whether you’re preparing for a half-marathon or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Thursday – 6–8 mi easy

Maintain a steady, conversational pace with no extra intervals. Use this run to stay fresh and build confidence for the weekend.

Closing Note

Give this simple race-week plan a try and tweak the paces to match your own training in the Pacing app. You’ll arrive at the start line feeling rested, sharp, and ready to run your best. Happy training and good luck on race day