Race Week Protocol
The final 7 days before your ultra. Day-by-day guidance for taper, nutrition, gear prep, and mental readiness.
Monday (6 days out)
Easy Shakeout
20-30 minute easy run. Nothing hard. Start prioritizing sleep — aim for 8+ hours every night this week.
Tuesday (5 days out)
Gear Check
Lay out everything you plan to wear and carry. Check your vest pockets, charge your watch, and verify you have enough nutrition. Rest day or 20 min walk.
Wednesday (4 days out)
Short Easy Run
20 minutes easy. Start carb loading — increase your carbohydrate intake by 20-30%. Pasta, rice, bread, potatoes. Don't try new foods.
Thursday (3 days out)
Rest Day
No running. Continue carb loading. Review the race course profile and aid station locations. Know what each aid station offers.
Friday (2 days out)
Logistics Day
10 minute jog if you feel restless. Drive the route to the start (if possible). Prepare your drop bags. Print your race plan. Check the weather forecast.
Saturday (1 day out)
Final Prep
Complete rest. Lay out race morning clothes. Pre-make breakfast. Set two alarms. Go to bed early — you probably won't sleep great, and that's normal.
Sunday (Race Day)
Go Time
Eat your tested breakfast 2-3 hours before start. Arrive early. Use the bathroom twice. Start slow — slower than you think. Walk the uphills, run the flats. Eat at every aid station. You've got this.