The Definitive Guide to Race-Week Workouts for Every Distance
5K • 10K • Half Marathon • Marathon
Race week can feel like a minefield. You’ve trained for months, logged the miles, nailed the long runs, and then suddenly, in the final days, you’re second-guessing everything. Should you push hard to “stay sharp”? Should you back off completely? Why does one runner swear by marathon pace on Wednesday while another barely runs at all?
When I first started racing, this uncertainty was overwhelming. Race week felt like the Wild West. There were no rules, just superstition and guesswork. I remember wishing for a simple, sensible framework that answered two basic questions:
What workout should I do the weekend before the race?
What’s the right tune-up session midweek?
Not folklore or superstition. Just a clear, repeatable structure that leaves you confident, not wrecked.
This is that guide.
The Race-Week Blueprint
Across all distances, most runners respond best to two key sessions:
The “Prime” Session (6–7 days out) Keeps your aerobic system engaged and your legs turning over, without carrying fatigue into race day.
The Tune-Up (3–4 days out) Short, sharp, and controlled. Builds rhythm, confidence, and that feeling of “pop” in the legs.
The timing is deliberate. Far enough from the race to allow recovery, close enough to keep you tuned-in rather than stale. Below are the sessions I use most often with the runners I coach. They’re simple, proven by me, and easy to execute.
5K Race Week
A 5K is short, fast, and uncomfortable in the best way. Race week is about keeping the aerobic system humming while sharpening the top end so race pace feels familiar, not shocking.
Weekend Prime Session (6–7 days out)
Option A — Threshold + Strides — Keeps fitness topped up while reminding your legs of speed without fatigue
10–15 minutes at comfortable threshold
6–8 × 200m at quicker than 5K pace (full jog back)
Option B — Broken 5K Rhythm — Perfect for runners who struggle to lock into rhythm early in a 5K
3 × 1 km @ 5K pace (2–3 minutes jog)
Optional: 4 × 150m relaxed strides
Adjustments by level:
Beginners: Shorter threshold block, steady effort
Intermediate: Either option
Advanced: Add one extra controlled 1 km rep if fresh
Midweek Tune-Up (3–4 days out)
6–8 × 300m @ 5K pace, easy jog recoveries Confidence and turnover. You should finish feeling like you could keep going.
10K Race Week
The 10K balances speed and endurance. Race week is about keeping threshold smooth while touching race pace briefly and controlled.
Weekend Prime Session (6–7 days out)
Option A — The Classic 10K Shakeout — Reinforces rhythm, leaves you sharp but not drained
5–6 × 1 km @ 10K pace (90 sec–2 min jog)
Option B — Threshold Sandwich — Great for runners who need to “settle in” before hitting pace
2 km @ threshold
4 × 800m @ 10K pace
1 km @ threshold
Adjustments by level:
Beginners: 3–4 × 1 km at manageable effort
Intermediate: Option A
Advanced: Option B or one extra rep in Option A
Midweek Tune-Up (3–4 days out) Choose one:
8 × 200m @ 5K pace (for speed-oriented runners)
3 × 600m @ 10K pace (for rhythm-oriented runners)
Half Marathon Race Week
The half marathon demands aerobic strength with freshness. You need a reminder of race pace, but not long enough to beat up your legs.
Weekend Prime Session (6–7 days out)
Option A — Reliable HM Prep — Long enough to matter, short enough to recover
3 × 3 km @ half marathon pace (3 minutes jog)
Option B — Mixed Pace Session— Suits runners who thrive on gear changes
5 km steady (marathon effort)
3 km @ half marathon pace
1 km @ 10K pace
Adjustments by level:
Beginners: 2 × 3 km or 4 × 2 km at HMP
Intermediate: Option A
Advanced: Option B or Option A with 2min recoveries
Midweek Tune-Up (3–4 days out) Choose one:
5 × 400m @ 10K pace
2 km @ HMP + 4 × 200m smooth, nearly effortless. If it feels tough, it’s too hard.
Marathon Race Week
The marathon is where runners most often get race week wrong...either too much volume or dropping intensity entirely. The goal is simple...keep the legs alive while reducing volume so you arrive rested, not rusty.
Weekend Prime Session (6–7 days out)
4 km @ Marathon Pace
3 km @ Half Marathon Pace
2 km @ 10K Pace
1 km @ 5K Pace (2 min jog recoveries)
Progressive, controlled, and confidence-building. The opening 4 km at marathon pace calms the mind before shifting gears. I've been doing this session for years and it's great to see so many athletes continue to trust it.
https://youtube.com/shorts/m1E3tYWUMls?feature=share
Midweek Tune-Up (3–4 days out) Choose one:
3 × 1 mile @ marathon pace
6 × 400m @ 10K pace Light, tidy reminders of pace control. Nothing more.
How to Pick the Right Option
A simple set of rules I use with athletes:
If you’re tired → choose the easier option.
If you’re fresh → choose the one with slightly more pace, never more volume.
If you’re unsure or nervous → be conservative. You can only lose fitness this week, not gain it.
And most importantly...finish every workout feeling like you could have done one more rep.
General Race-Week Principles
No new gear. No new food. No surprises.
Intensity stays, volume drops. That’s the point of a taper.
Use strides on easy days to stay sharp.
Stay off your feet more than usual. Recovery matters.
Trust the work you’ve already done. Race week is not for proving anything.
Final Thoughts
These frameworks take the guesswork out of race week and give you something reliable, repeatable, and grounded in solid training principles. Over time, you’ll naturally shape your own race-week routine, but this should give you a strong place to start.
If you found this guide useful, feel free to share it with another runner or save it for your next build-up. And if you ever want personalised coaching that removes the stress from training and race preparation, flick me a message at andrew@awruncoach.co.nz