Competition · 4 min read
The last four weeks before your event
Fitness is mostly built by now. The final weeks are about arriving fresh, confident and without surprises.
Your last big block
Around four weeks out, training should look more and more like the event itself. If you’re running a trail race, train on similar ground. If you’re competing in the morning, get used to working hard in the morning.
This is also the moment to test everything you plan to use on the day, from shoes to breakfast.
The taper: less, not nothing
In the last week or two, the amount of training comes down while some intensity stays. Many people find this hard, because doing less feels like losing fitness. It isn’t. It’s how your body absorbs the work you’ve already done.
How much to reduce depends on you and your event, which is why a plan beats a rule of thumb.
Nothing new on race day
Your warm-up should be something you’ve rehearsed, not something you copied from the person next to you. Keep it simple, keep it familiar, and give yourself plenty of time.
General information only, not medical advice. If you have an injury or a health condition, talk to your doctor before changing your training.