10k & 5k Race Day



Race day is a cocktail of nerves and excitement and there’s so much to think about, but it’s important that you’re prepared and know exactly what you’re doing, both in your preparations to get you to the start of the race and also your plan for the race itself.

Eat your normal breakfast that you’ve practiced before in your training and during the last few weeks.

Keith – couple of bowls of cornflakes, toast with a bit of jam and coffee

Ben – bowl of oatmeal (with water, not milk), some fruit and toast

Richard – Porridge, bagel with jam or peanut butter, sport's drink and a banana

Debbie – two slices of toast and a banana and a glass of OJ

It can be difficult to eat on the morning of the marathon so you need foods that aren’t going to make you feel nauseous but you do need to eat. Then continue to hydrate with a mixture of water and sports drinks.

Give yourself plenty of time to get to the race start, dress in your race kit, but have your old gear over the top which you can wear to your pen that will keep you dry and warm if the weather is bad! Don’t waste energy trying to keep warm and be prepared for a fairly long wait.

You will want to do a good warm up for the 5k and 10k race. Get your body ready for the high intensity running that you are going to be doing.

The Race

Race the first half at a controlled discomfort, and look to maintain or push on in the second half in the race

When the demons start to encroach and the questions start to get asked

Think to yourself….

Do you want this?

Can you do this?

You need to believe you can do it and remind yourself of that.

Think about your running form, refocus, answer the questions that you have in your head.

Why are you doing this? Think of a few reasons why you are completing this challenge that you can have with you when the going gets tough. Don’t let your mind wander, now is the time to stay totally focused, committed and positive.

Finish it off with a big smile on your face and congratulate yourself on finishing one of the BIGGEST challenges a runner can ever face.

Race Day Checklist

This isn’t an exhaustive list, but should give you a pretty good idea of what you need.

Pre Race

  • Race conformation

  • Directions to start

  • Glide Stick/anti chafing lotion

  • Sunscreen/lip balm

  • Hat/Visor

  • Safety Pins

  • Water Bottle with energy drink

  • Timing Chip

  • Toilet Paper

  • iPod

  • Magazine/Newspaper

Race:

  • Shoes

  • Socks

  • Singlet/t-shirt (short/long sleeve depending on weather)

  • Sports Bra

  • Shorts/Running Tights

  • Garmin or other Sports Watch

  • Sunglasses

  • Gloves

  • Gels/Sports Drink

  • Old clothes to wear to start and possibly toss before the race

  • Bin Bag to wear if it is raining

Post Race:

  • Extra Socks

  • Warm Tracksuit

  • Waterproof Jacket

  • Recovery Drink

  • Food

  • Towel

  • Plastic Bag for dirty clothes

A downloadable version of this is available


#5k #10k

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