Race-Week Checklist: The Final 7 Days
The week before a race isn't for fitness gains, those are already banked from your training block. Race week is for arriving on the start line rested, fuelled and organised. Most of what goes wrong on race day traces back to a rushed or overcomplicated final week, not a lack of training.
7 days out
- Do your last meaningfully hard session, if your plan includes one. Anything harder than this should not happen again before the race.
- Check the race's bib collection details: date, location, and what ID or confirmation you need to bring.
- Lay out your race kit and confirm it's all been worn on at least one training run already.
5-6 days out
- Run easy only. Distance and pace should both come down from a normal training week.
- Start prioritising sleep specifically, not just diet. Sleep debt from the final week is harder to recover from than a slightly imperfect taper run.
- If travelling to the race city, aim to arrive with at least one full day to spare before bib collection.
3-4 days out
- Collect your bib and timing chip if the event offers early collection, rather than leaving it to race morning.
- Confirm your route and transport plan to the start line, including a buffer for road closures near the venue.
- Begin shifting meals slightly earlier if your race has an early morning start, so your body clock adjusts before race day itself.
1-2 days out
- Keep any remaining runs short and easy, 15 to 20 minutes at most, just to keep the legs moving.
- Eat a normal, carbohydrate-inclusive dinner the night before. This is not the moment to try a new restaurant or an unfamiliar dish.
- Set out your full kit, bib, timing chip, nutrition and hydration plan the night before, so race morning has no last-minute searching.
Race morning
- Eat a familiar breakfast 2 to 3 hours before your start time, something you've already tested on a long training run.
- Arrive at the venue at least 45 to 60 minutes before your start, accounting for road closures and security checks.
- Do a short, easy warm-up, a few minutes of light jogging and dynamic stretching, not a hard effort.
- Start deliberately conservative. The first kilometre should feel easier than it needs to.
What to skip entirely
Skip any new gear, new shoes, or new nutrition products you haven't already tested on a long run. Skip a last hard workout hoping for a fitness boost, it won't outweigh the fatigue cost this close to race day. And skip an extra-long final long run in the week itself: by race week, that opportunity has already passed, and the goal now is arriving fresh.
For a broader look at what the day itself involves beyond the checklist, see what to expect on race day.
Browse upcoming marathons, half marathons and 10Ks across India to plan your next one.
Browse eventsFrom what organizers tell us and what shows up in support messages around race weekends, most last-minute registration questions on the platform come in during exactly this window, 3 to 5 days before the race, usually about bib collection timing or category details. My honest suggestion: if anything about your registration is unclear, resolve it in this window rather than on race morning itself. Organizer support teams are generally far more responsive a few days out than they are in the final hours before a race, simply because that's when event-day logistics take over their attention entirely.
Frequently asked questions
Should I run at all in the last 2 days before a race?
A short, easy 15 to 20 minute jog can help keep your legs feeling loose, but it should stay easy. Avoid anything resembling a workout in the final 48 hours.
What should I eat the night before a marathon?
A normal, familiar, carbohydrate-inclusive meal. This isn't the moment to try new foods, unusually large portions, or anything your stomach hasn't handled well before a long run in training.
How early should I collect my race bib?
Collect it as early as the event allows, usually 1 to 3 days before the race, rather than waiting for race-morning collection where it's offered. This removes one source of stress from race morning itself.
Is it normal to feel unfit during taper week?
Yes, this is common and usually described as taper fatigue or heaviness. It doesn't reflect lost fitness, and most runners feel noticeably better once race-day adrenaline takes over.