‘You never know what will happen on race day’, says nearly every seasoned marathoner. Though there is a lot of truth to this, doing everything you can to mimic race day conditions during several of your key workouts can go a long way to knowing more – and thus reducing anxiety and building confidence. Some key components that should be in place for your race day simulator workouts.

Same time of day as the race

This is to learn what nutrition plan the day before and the morning of works for you, and to get used to perhaps running with a bit less, or more sleep (Boston marathoners…).

Same weather as expected on race day

This may have to be a separate day than the ‘same time of day’ workout. For example, if you are training in a location that is warmer than where you are training, push one or two marathon-specific workouts to later in the day when it is a bit warmer. Or if the weather is cool leading into the marathon, but there is a chance race day can be a bit warmer, try again moving some of your runs to the warmer part of the day.

Get excited and get nervous

Treat your upcoming marathon specific workout as if it is indeed your race. Psych yourself up for, envision the day, the workout, the challenge, and try to put a bit of pressure on yourself leading into it. If you can start the race feeling both excited and nervous, this workout can be a great practice session in managing your emotions come race day.

Racecourse simulation

Certainly try to run on a course profile similar to the race, but also visualize yourself on various parts of the course (the streets, bridges, through the scenery, etc.) WHILE you are running. If you have never been on the course. watch a racecourse video or google earth of the streets before going out for your workout. If you are lucky enough to run your workout on the course itself, visualize the spectators, other runners around you, the noise, tents, and excitement. The more you can trick your brain into ‘This Is The Day’, the more comfortable and in control you can be on race day.