30 items before your half marathon. Print and review race week. 📋

Sat Aug 2 · 🇺🇸

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👋🏻 Hey Reader!

Saturday August 2 · Coaching note

The difference between a good race and a bad one rarely comes down to training — it comes down to the details of the previous week that get taken for granted.

Here are the 30 items I review with every athlete before each half marathon, organized in 6 groups. Save this email — it works for any race.

🏋️ Group 1 — Training & Load

☐ Long run of 16–18 km completed in the last 3–4 weeks
☐ Stable weekly volume — no jumps >10% in the last 6 weeks
☐ 2–3 sessions at race pace in the last 4 weeks
☐ Taper started 10–14 days out (lower volume, some intensity kept)
☐ No last-minute training. What you did not do in 12 weeks will not be fixed in 3 days

👟 Group 2 — Gear & Logistics

☐ Race shoes with 50–150 km of use — not new, not worn out
☐ Full outfit tested in a recent long run. Nothing new on race day
☐ Weather checked — layers, cap, sunscreen as needed
☐ Watch/GPS charged and configured the night before
☐ Bib/chip ready and pinned to clothes
☐ Transportation plan with 45–60 minutes of extra buffer

🍌 Group 3 — Nutrition & Hydration

☐ Fueling strategy defined and practiced in at least 2 prior long runs
☐ I know where aid stations are and what they offer
☐ Dinner the night before: moderate carbs, no excess fiber or heavy fats
☐ Same breakfast as on practice long runs, 2–3 hours before start
☐ Progressive hydration 2 days prior — not all at once race morning
☐ Caffeine: if you use it, you have tested dose and timing in training

📊 Group 4 — Race Strategy

☐ Target pace defined per kilometer, not just finish time
☐ Realistic pacing plan — the first km will feel “easy.” That is where the mistake happens
☐ Critical course points identified (hills, exposed sections)
☐ I decided at which km I push harder if the body responds well
☐ I have a Plan B if pace is not sustainable after km 10

💤 Group 5 — Body & Pre-Race Recovery

☐ 7+ hours of sleep the two nights before (the night before last matters more than the last night)
☐ No new supplements, medications or compounds this week
☐ Activation routine race morning: 10–15 min of mobility + strides
☐ No intense training in the 3 days prior, even if you feel great
☐ If you are 45+: respect pacing and post-race recovery with extra care

🧠 Group 6 — Mindset

☐ I have a mantra for the hard miles (11–12)
☐ I reviewed my expectations honestly — based on actual training
☐ I remember why I am doing this. The process already made it worthwhile, whatever happens on race day

Henri perspective

This checklist does not replace training. It protects it. Every checked item is one fewer variable that can go wrong on race day. Review it calmly — not the night before in a panic.

📖 Full article — printable list + 5 studies with PMID

The blog includes each item with the science behind it, in a format optimized for printing and sticking on your fridge race week.

🇺🇸 Print + read → 🇪🇸 Leer en Español →