The week before a race is when preparation meets execution. Too many runners coast through race week and then scramble the night before. This day-by-day checklist ensures you arrive at the starting line calm, organized, and ready.
Whether it's a 5K or a marathon, the principles are the same: handle logistics early, test nothing new, dial in your nutrition, and protect your sleep. Here's exactly what to do each day.
Day 7 — One Week Out
This is your planning day. Handle the logistical stuff while you still have time to fix problems.
- Check the weather forecast — get a general sense of what race day will look like
- Confirm race logistics — start time, location, parking, packet pickup hours
- Review the course map — know the turns, hills, aid stations, and finish location
- Book travel or lodging if you haven't already
- Check registration confirmation — make sure your entry is active and bib is assigned
- Begin a gear inventory — do you have everything you need, or do you need to buy something this week?
Startly's countdown timer starts 7 days before your race and sends daily reminders for exactly these tasks. You'll never have a "wait, did I check that?" moment again.
Day 6 — Finalize Your Gear List
- Write out your full gear list — everything you'll wear, carry, and pack in your bag
- Check shoe condition — are your race shoes in good shape? This is NOT the week to break in new ones.
- Verify you have enough safety pins — you need at least 4 for your bib
- Stock up on race nutrition — gels, chews, electrolyte mix (brands you've trained with)
- Charge your GPS watch and check the battery health
- Buy any last-minute items — anti-chafe balm, throwaway layers, sunscreen
Day 5 — Easy Running, Hydration Focus
- Short, easy run — 20–30 minutes at a conversational pace. This is about staying loose, not building fitness.
- Focus on hydration — start drinking consistently. Water and electrolytes throughout the day.
- Eat balanced meals — lean protein, complex carbs, vegetables. Nothing exotic.
- Prioritize sleep — aim for 7–9 hours. This night matters more than the night before the race.
- Avoid heavy lifting or cross-training — rest is your training now
Day 4 — Packet Pickup (If Available)
- Pick up your race packet if early pickup is offered — avoid the race-morning rush
- Check your bib number and timing chip — make sure everything is correct
- Read the race guide — look for corral assignments, bag check details, post-race info
- Visit the expo (if there is one) — but don't buy new gear to race in
- Confirm your wake-up time for race morning — work backward from the start time
- Rest day or very easy movement — a short walk or yoga is fine
Day 3 — Test Your Race-Day Outfit
- Do a short shakeout run in your full race outfit — shoes, socks, shorts, top, hat, everything
- Note any chafing or discomfort — you still have time to swap items
- Test your race nutrition — practice with the same gels/chews at the same effort
- Check the updated weather forecast — is your outfit still appropriate?
- Plan your pre-race dinner — decide what you'll eat the night before and make sure you have ingredients or a reservation
- Continue hydrating well
Day 2 — Nothing New, Prep Your Bag
- Rest or a very short, easy run — 10–15 minutes max, just shaking out the legs
- Pack your race-day bag — post-race clothes, snacks, phone charger, ID, cash
- Prep your race-morning breakfast — have it ready to grab and eat
- Charge all devices — watch, phone, headphones
- Confirm parking or transportation plan
- Pick up your packet if you haven't already
- Get to bed at a reasonable hour — tonight's sleep is critical
Day 1 — The Night Before
- Eat your pre-race dinner early — familiar foods, carb-focused, nothing heavy or spicy
- Lay out all race gear — everything you'll wear, head to toe
- Pin your bib to your shirt — four pins, front and visible
- Attach your timing chip — follow the race's specific instructions
- Check the weather one final time — adjust your outfit if needed
- Set multiple alarms — phone + backup device
- Put your race bag by the door
- Hydrate — but don't overdo it
- Lights out by 10 PM — even if you're too excited to sleep
For a detailed hour-by-hour evening routine, see our Night Before Your Race guide.
Race Morning
Everything you've done this week leads to this morning. Follow your plan:
Mental Prep: The Overlooked Advantage
Race week isn't just physical — it's mental. Here are a few strategies that help experienced runners stay calm and focused:
- Visualize your race — close your eyes and picture yourself running strong, handling tough moments, and crossing the finish line. Do this for 5 minutes before bed each night.
- Write down your race plan — target pace, fueling strategy, when to push and when to hold back. Having it on paper makes it real.
- Accept what you can't control — weather, course conditions, how you slept. Focus on execution, not outcomes.
- Set a process goal, not just a time goal — "I'll run even splits" or "I'll stay calm through mile 3" keeps you present during the race.
- Remember why you signed up — whether it's a PR, a charity, or just proving something to yourself, reconnect with your motivation.
Never forget anything on race day
Startly generates personalized race-day checklists based on your distance, weather, and timing.
Try Startly FreeYou've done the work. Race week is about protecting that investment. Follow this checklist, trust your training, and get to that starting line ready.
You're more prepared than you think. Let's go. 🏃♀️
