23/08/2026
PROFESSIONAL ADVICE TO ALL SOCIAL AND ALL NOVICES 🏁 WEEK 🏃♀️ 🏃♂️
Reduce volume drastically : Cut your total weekly mileage to about 30–40% of your peak week. Your body needs to repair microscopic muscle tears and rebuild energy reserves.
Keep runs short and easy : Stick to 2–3 very short, low-intensity runs (e.g., 20–30 minutes) early in the week to keep your legs loose without accumulating fatigue.
Include light strides: During one of your mid-week short runs, run 3 to 4 short acceleration strides (15–20 seconds each at race pace) to keep your neuromuscular system sharp.
Rest completely 1–2 days before: Take the entire day off two days before the event. A light 15-minute shakeout run the day before can help burn off nervous energy, but keep it minimal.
Nutrition & Hydration
Hydrate consistently all week: Drink water regularly throughout the week rather than chugging liters the night before. Electrolyte beverages are useful if you tend to sweat heavily.
Top up glycogen stores: For the half marathon, slightly increase complex carbohydrates (rice, pasta, oats, potatoes) starting 2–3 days out. You do not need to overeat; just ensure carbs make up the main portion of your meals.
Avoid dietary experiments: Do not try new foods, gels, energy drinks, or supplements during race week. Stick strictly to familiar meals that your stomach handles well.
Keep race-eve dinner simple : Eat a familiar, carbohydrate-focused, low-fiber, low-fat meal early on the evening before to allow full digestion before sleep.
Gear & Logistics
Nothing new on race day: Wear shoes, socks, and clothing you have tested extensively on long training runs.
Prevent chafing: Apply anti-chafing balm to sensitive areas (inner thighs, underarms, sports bra/singlet lines) before leaving home.
Lay out gear the night before: Attach your bib, prep your hydration/gels, pack warm throwaway clothes for the starting line, and set two alarms.
Mindset & Race Day Strategy
Trust your training: The hard work is already done; you cannot gain additional fitness in the final 7 days, but you can over-fatigue yourself. Beng ba teng bare okase e fepe ese eya selakheng.
Start conservative: The adrenaline of the start line makes race pace feel deceptively easy. Run the first few kilometers slightly slower than your target pace to avoid burning out early.
