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.
Included on this page
Reduce total volume
Keep short rhythm work
Protect sleep and recovery
Free resource
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
Use a free 5K pace chart with finish-time examples, then build an adaptive 5K plan in Runapt.
Open guide →Pace chart
Half marathon pace chart
Use a half marathon pace chart for common finish goals, then build an adaptive half marathon plan in Runapt.
Open guide →Pace chart
Marathon pace chart
Use a marathon pace chart for common finish goals, with guidance for turning goal pace into adaptive training.
Open guide →Adaptive 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.