4 Weeks to Go – Dress Rehearsal Time

By Adsy Gordon

This is it, the peak of the build. You've got one, maybe two more solid long runs. After that, the work starts to wind down. So this week is about one thing:

Simulate race day.

Your pacing, your gear, your fuelling and most importantly, your headspace. Practice it now while you're still training, tired, because that's how you'll feel at the 30km mark on race day.

1. Long Run = Rehearsal

This week's long run should be your longest. For most runners, that means 28 to 34km, depending on your level. Start easy, lock into your goal pace through the middle, and finish strong if you've got it.

Wear what you plan to race in. Use the same gels, same shoes, same socks. Practice grabbing fluids and keeping your rhythm. Nothing new from here on.

2. Nail the Morning Routine

Set your alarm early. Eat your pre-run breakfast like it's race day. Time your coffee. Get your gear ready the night before. If something doesn't sit well or slows you down, change it now, not in the final week.

3. Strength Gets Dialled Down

Still, lift this week, but drop the volume. Two 20–30 minute sessions. Focus on mobility, glute work, and core. No heavy squats, no new lifts. Keep everything clean and controlled.

4. Energy Will Dip. That's Normal.

This is the part where you might start doubting yourself. Legs are heavy; sleep might be off, but it's all totally normal. Your body is under load. Don't chase extra fitness now. Just stay steady.

Next week: How to taper without losing your edge and what not to do in the final 14 days.

You've built the engine. Let's not over-rev it.

Adsy Gordon is a local ASICS Ambassador and run coach.