What this guide is for

Use this guide to remove guesswork in race week: keep routines stable, top up carbs at the right time, and arrive calm and fuelled.

Key takeaways

• Keep foods familiar — race week isn’t the time for experiments.
• Carb top-up in the final 24–36 hours (lower fibre + lower fat).
• Plan breakfast timing (2–3 hours pre-start).
• Half marathon fueling needs a simple plan; 10K usually doesn’t (if you ate).

·         Hydration is steady, no chugging.

5–7 days out

• Maintain regular meals, focusing on carbs during key sessions
• Avoid diet changes
• Practise planned gels/drinks one last time
• Prioritise sleep and hydration

24–36 hours out (carb top-up)

Aim: 8–10 g/kg carbs/day (lower fibre + lower fat)
Best choices: rice, pasta, potatoes, bread, bagels, cereals, fruit

• Add salt to meals (helps hydration)
• Keep foods familiar

Night before

• Prepare kit + gels
• Plan breakfast + timing
• Set a simple hydration plan

Race morning (2–3 hours before)

Aim: 1–3 g/kg carbs (low fibre, low fat)
Examples: toast + honey | oats + banana | cereal + milk | toast + jam

• Drink steadily (no chugging)

During the race (choose your event)

10K

• Usually no fueling needed if you ate breakfast
• Optional: gel 10–15 min before if practised

Half marathon

• Target 30–60 g carbs/hour
• Simple plan: gel 10 min pre-start + 1 gel every 30–35 min
• Water with gels; sports drink if available

After

• Carbs + protein within 60 mins
• Fluids + electrolytes as needed

Need this personalised? If you’re training for longer events (70.3/IM), struggling with GI issues, or want a race-day fueling plan, message me for 1:1 support.

Contact: Lisa at - hello@elevitanutrition.com