- Reduce the number of training sessions, or at least reduce their intensity.
- Have your last more intensive training session on Tuesday (4-5 intervals of 1-2 minutes in competing rhythm, with at least one interval long pause in jogging rhythm).
- Decide whether to rest a day or two before the Run based on knowing your own body (I usually give my athletes a day off two days before the competition, with a short run and muscle activation on the day before the competition).
- Visit sauna in the week before the Run (if you are a regular sauna user), but do not use sauna as a way of relaxation 1-2 days before the Run as it exhausts the body.
- Eat what you usually eat (do not experiment on the last days before the Run).
- Do not use gels during the Run if you haven't tried them before, as they can cause digestive problems.
- Relax your muscles with salt baths (magnesium sulphate) a day before the Run and after the Run.
- Run relaxed and listen to your body.
- Let quality lead your training sessions and not quantity.