Avoid the confidence workout
A hard session in race week usually adds fatigue without adding meaningful fitness.
Race week
Race week running plan
Race week is about preserving fitness, sharpening rhythm, and arriving fresh. It is not the week to prove the training worked.
Free race-week template
Use this as a simple race-week structure, then adapt volume and intensity by race distance.
- Reduce total volume
- Keep short rhythm work
- Protect sleep and recovery
WhenSessionHow to run it
Mon/TueEasy runShorter than normal with a few strides
MidweekTune-upBrief race-pace touches, full control
Two days outRest or short easyChoose based on freshness
Race dayWarm up and executeStart controlled
Training notes
Make the plan fit the runner.
Keep routine normal
New shoes, new workouts, and new fueling choices add risk at the wrong time.
Adjust by distance
A marathon taper is not the same as a 5K race week. The plan should know the event.
Related guides
Keep building the plan.
Pace chart
5K pace chart
A 5K pace chart with finish times. Then paces from your recent race, not from someone else’s chart.
Open guidePace chart
Half marathon pace chart
A half marathon pace chart with common finish times. Then paces from a recent race.
Open guidePace chart
Marathon pace chart
A marathon pace chart. Goal pace into training weeks, and a plan that moves when the week does not go to plan.
Open guideAdaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.
Start with a free plan.
Download Runapt and build your first training week. The free plan has no time limit.
Or start on the web