Many athletes get nervous in the week leading up to a competition. Have they prepared well enough to achieve their personal goal? Can they make up for lost time or increase their speed with some extra training in those last few days? 

There are two factors to consider here: the physical and mental. It simply involves training smart: the most promising approach is to reduce the training volume and give the body an opportunity to recover. However, many people find it difficult to do (even) less during those last few days and try to make up for lost time instead. They feel good because they think they've managed to salvage something. On a physical level, however, they may have caused 'damage’ that cannot be repaired by race day.

The solution is pretty obvious: recover during the week before the race so that the body can recharge its batteries and operate at maximum capacity on race day. Above all else, this requires trust in your own abilities.

The most important training tips for the final week

Avoid making mistakes during the last few days. Stick to the following rules to be on the safe side.

• The longer the competition distance, the sooner you should reduce your training. For a marathon, this would be 14 days whereas a week is enough for a 10 km race.
• ‘Reduce your training’ does not mean doing nothing though. However, keep the individual training sessions short and don’t overexert yourself.
• Avoid alternative training methods and strength training in the week leading up to the competition.
• The final intensive session should ideally take place 5 days before the competition at a realistic competition pace and might look as follows depending on the distance:
  10 km: 4x 5min (rest 3min)
  Half marathon: 2x 15min (rest 5min)
  Marathon: 2x 20min (rest 5min)
• If you think you haven’t trained hard enough beforehand and want to make up for lost time, you can go for a gentle run the week before the race but run no more than twice and for no longer than 45 minutes.
• During the last two days before the competition, rest or go for no more than a gentle 20-minute jog.

Photo: iStock.com/Sanja Radin