7 days out
Last quality session. Short and sharp — 4–6x 400m at race pace. Drop weekly volume 25–35%.
4 days out
Easy run + a few strides. Focus on hydration and sleep. Avoid new foods.
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2 days out
Short shakeout. 20–25 min easy with 4x 100m strides. Lay out race gear.
Race day
Wake 3+ hours before start. Familiar breakfast 2–3 hours out. 20-minute warmup ending 10 minutes before the gun. Trust the training.
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