Free tool
Race week planner.
Day-by-day taper, logistics and a race-morning schedule. Built so nothing important falls off.
Monday (race week)
- •Easy 30–40 min jog or full rest
- •Sleep 8h — start banking sleep early
- •Confirm bib pickup hours and route to expo
- •Hydrate well throughout the day
Tuesday
- •Strides 6 x 20s + easy 30 min
- •Eat normally — no diet experiments
- •Test race-day shoes on an easy run
Wednesday
- •Easy 30 min + mobility
- •Charge watch, HR strap, headphones
- •Print or screenshot bib confirmation
- •Pack hand luggage with shoes + race kit
Thursday
- •Easy 25 min + 3 strides
- •Final long-shop for race-day food
- •Travel day if flying
- •Sleep target: 8+ hours
Friday (race -2)
- •Easy shakeout 20 min or rest
- •Carb-leaning meals, normal portions
- •Bib pickup — bring ID
- •Read race info pack: start times, corral, gear check
- •Lay out race kit + safety pin bib (if no race belt)
Saturday (race -1)
- •Light shakeout 15–20 min + strides
- •Normal carb-friendly dinner
- •No alcohol
- •Charge devices, set 2 alarms
- •Plan exact route to start — including weather/traffic buffer
- •Bed by 22:00 if possible
Race day
- •Wake 3h before start
- •Familiar breakfast 2.5–3h before (carbs + small protein)
- •Sip water steadily
- •Apply anti-chafe + sunscreen
- •Last toilet stop in corral area, not at the hotel
- •Easy 5 min jog + strides if used to it
- •Stick to your pacing plan for the first 5K
Race-morning schedule
Times shown relative to the gun.
T-3h
Wake up, light breakfast, coffee if usual
T-2h
Final outfit check, anti-chafe, sunscreen, lay out gels
T-90m
Leave for start — buffer for transit and queues
T-60m
Drop gear check, last bathroom in queue
T-30m
Throwaway warm layer on, sip water, light jog or walk
T-15m
Enter corral, strides if used to them, calm breathing
T-5m
Toss warm layer, start watch on GO
Race week, with reminders
In Racendo your race-week plan is on your calendar with reminders, linked to your checklist, documents and pacing.
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