Race Week Guide for 400m Runners

7 Days Out — Volume Down, Quality Touch

Drop weekly mileage by 30-40%. Keep one short quality session that touches heavy lactate / glycolytic (45-60 seconds). Sleep target: 8.5+ hours. Don't introduce anything new — no new shoes, no new strength work, no new strides.

5 Days Out — Easy + Audit

Easy aerobic run only (20-30 min). Hydration audit: clear-pale urine 3-4x/day. Lay out race kit once. Confirm logistics. Mental focus: pain tolerance training and even-pace race execution.

3 Days Out — Last Sharpening

Short tune-up: 15 min easy + 4-6 strides at race effort. Begin gentle carb emphasis (extra rice, pasta, oats). Higher carb intake on track days; salty post-session fluids.

2 Days Out — Shake Out

Easy shakeout (20 min). Caffeine: keep normal — don't quit, don't load. Lay out race kit, pin bib, charge watch. Light dinner, normal portion. Don't walk around expos for hours.

Day Before — Trust the Work

15 min jog with 3 strides, or walk only. Front-load carbs early in the day. Avoid late-night caffeine. In bed early. Even if you can't sleep, lying down counts.

Race Morning

Wake 3 hours before gun. Familiar breakfast (300-500 cal carbs + a little protein). Sip fluids. Arrive early. Warm up the way you've practiced: easy jog + drills + 400m-specific strides.

The Final 30 Minutes Before Gun

• 8-12 min easy jog
• Drill sequence (skips, leg swings, openers)
• 4 strides at race pace or faster
• Last sip of water 15 min out
• Mental cue: Pain tolerance training and even-pace race execution
• Trust the work. Don't overthink.

Race-Week Mistakes to Avoid

• Cutting carbs to 'feel light'.
• Trying a new gel, drink, or breakfast.
• New racing shoes for the first time.
• Panic workouts to 'check fitness' for 400m.
• Hours on your feet at the expo or course walkthrough.
• Late caffeine on the night before.