The Ultrarunner’s Race Week Blueprint

Training for your goal race requires months of hard work, long miles, and discipline. But here’s the thing everyone fails to mention:

You can blow it the last few days before a race.

How you eat, run, sleep, prepare, and handle the pre-race nerves will all have a major impact on race day. Thankfully, if you handle race week properly, those preparations can actually work to your advantage.

Here’s a blueprint for exactly what to do the week leading up to your big ultramarathon goal.

IMG_4456Hi, I’m Doug Hay, coach, author of Rock Creek Runner, and host of the Trail Talk podcast. That photo to the left is me with my beautiful wife Katie, celebrating my win at the Black Mountain Monster 24 hour race.

When it comes to race week, I’ve made my fair share of mistakes…

… I once spent the entire day before a marathon touring around Washington, D.C., only to wake up sore and achy on race day.

… I let fears and anxieties keep me from sleep, and toed the line groggy and exhausted.

… I chowed down on greasy food before an ultra, and dealt with stomach issues before the race even began.

… I showed up to a 50k with no race, nutrition, or mental strategy, and only made it 2 hours before that came to bite me in the ass.

Needless to say, I haven’t always been confident in my pre-race rituals. But there’s good new!

All my mistakes — and the mistakes I’ve witnessed other runners make time and time again — have taught me what not to do on race week. And more importantly, what to do to make sure you show up to the start prepared mentally, physically, and emotionally for the race ahead.

They’ve taught me how to be one of the most prepared runners at the starting line, with an informed crew, stocked drop bags, and sharp, primed legs.

Ultramarathons require a lot more prep — logistical, emotional, physical, and mental — than shorter distance races. There’s just no way around that. But the experience I’ve gained from dozens of races (over a dozen of which were ultras), has shown me what works and what doesn’t when it comes to race week.

There’s no need for you to make the common last minute mistakes. I’ve made them for you.

paul“I did not think of myself as a runner until the last mile of my first race, but Doug Hay believed in me from the first day. Without Doug’s coaching and support, I never would have made it to the finish line. I am continuously inspired by his words and continuously strengthened by his training. I can now confidently say that I am a runner.” – Paul Gwynn Garrity, Georgia



“I wanted to say thank you. It has made all the difference having you as my coach. I’m SURE I would not be pushing this hard. You are very good at what you do.” – Brooke, Columbus, Ohio

The Ultrarunner’s Race Week Blueprint: Take advantage of the final days before your race

blueprint-3dIt’s tempting to believe that training ends as tapering begins, with much of the hard work over, and your fitness at its peak. But, whether you like it or not, there’s still a lot to be done. Race week isn’t just about resting your legs, but instead about preparing for the task at hand.

I’ve developed the Race Week Blueprint as a step-by-step guide for the final days before your goal race. A guide that if followed, will eliminate the common last minute mistakes, and show you exactly how to properly prepare.

What is the Race Week Blueprint?

The Ultrarunner’s Race Week Blueprint is an eBook system, split in to daily chapters for the final week of your training. Each day includes:

  • What to Eat – Daily advice on how or what’s important to eat and when.
  • How to Run – Tapering for an ultramarathon is more than just reducing your mileage. It’s about running the right types of runs, and the right distances, at the right time. The Blueprint provides a daily schedule of what to run for the final days.
  • A Race Week Action – The bulk of the Blueprint is comprised of daily actions to prepare you for the race itself. With each day comes a different action that will reduce anxiety and increase mental and physical preparedness.

Types of Actions/Subjects Covered

In addition to what to eat and how to run, the daily actions provide a complete blueprint for showing up on race day prepared.

Here’s just some of the actions and subjects covered:

  • Preparing your crew, pacers, and drop bags to ensure smooth aid station transitions and the support you need.
  • How to pack for a wide range of races and conditions.
  • Mentally preparing for the task at hand, so you will be focused and driven throughout the race.
  • Planning your race strategy when it comes to pacing, nutrition, and hydration.

Bonus Checklists and Templates

To better help you prepare and complete the actions, I’ve included 3 bonus checklists and templates with the Blueprint.

crew-sheets-3dBonus 1: Crew Sheet Templates

A helpful crew is a prepared crew, and it’s up to the runner to make sure the crew has all the information they need. The Crew Sheet Template included in with the Race Week Blueprint system allows you to organize the information your crew members need for each aid station.

pace-chart-3dBonus 2: Pace Chart Template

One of the best tools I’ve carried during an ultramarathon has been a pace chart, with goal times in and out of each aid station. It takes out much of the guess work, and keeps you from trying to figure out complicated math on a tired brain. The included template clearly and concisely displays the crucial information you need to stay on pace.

packing-list-3dBonus 3: Race Day Packing List

What you pack is crucial to preparedness, and the packing checklist organizes everything for all types of conditions and races.

Ready to Perfect Your Race Week?

blueprint-3d-comboIf you’re worried about making a mistake on race week, or if you just want to make sure everything is taken care of, the Race Week Blueprint is just the guide you need.

This resource includes everything I’ve learned from years of experience, and all the tools I use myself when preparing for the big day. I’m super pumped with how it came out, and can’t wait to share it with you now.

Hit the blue button to get it all now for just $5.

Add To Cart - Button BlueNote: The Blueprint is a 100% downloadable eBook System. No hard copies are shipped.

I want your race week to work for you, not against you. I want you to toe the line rested, prepared, and ready to tackle anything the race throws at you. That’s what I believe you’ll get from the Ultrarunner’s Race Week Blueprint.

Ready to Perfect Your Race Week?


Add To Cart - Button BlueNote: The Blueprint is a 100% downloadable eBook System. No hard copies are shipped.

Money Back Guarantee 100% - Burst Badge Green

30 Day No BS Money-Back Guarantee

Look, I know that purchasing anything for your training is a little intimidating. It’s so hard to tell from just a few paragraphs if it’s right for you. You need to spend time with it, and see what you think. That’s why I’m giving you the 30 day money-back guarantee.

I’m so confident you’ll love the Ultrarunner’s Race Week Blueprint that this guarantee is a no-brainer.

If you’re not happy with the Blueprint, then I don’t want you to pay for it. Just let me know within 30 days of purchase, and I’ll give you a full refund.

No questions asked. No BS runarounds. If you’re not happy, I’m not happy.

So let’s get going, shall we?

Jamie“Rock Creek Runner has always been an invaluable resource”

“From trail running to training tips, Rock Creek Runner has always been an invaluable resource to me. I didn’t even consider doing an ultra marathon until I discovered this website and read Doug’s e-book.”
– Jamie Corey of Run the District


Questions about the Ultrarunner’s Race Week Blueprint? Just email me at and I’ll get back to you myself.