Race Day Ready Checklist

Name:

Date:

🏃‍♀️ My Event Details

Fill in your race information:

Event type:

Distance: _________________ Goal time/place: _________________

Sprint Middle distance Long distance

Reminders:

Equipment to bring:

⏰ Race Day Timeline

_______ (aim for 90 minutes before race) _______ (60-75 minutes before) _______ (45 minutes before race) _______ (15 minutes before) _______ (10 minutes before)

Warm-up Steps (tick when complete):

General warm-up (light jog 5-8 minutes)

Dynamic stretching (leg swings, high knees, butt kicks)

Sport-specific drills (A-skips, B-skips)

Progressive sprints (3 x 50m, building speed)

Practice starts (2-3 practice starts from blocks/standing)

🧠 Mental Routine & Race Cues

Pre-race mental routine (tick each step):

Calm breathing (inhale 3 counts, exhale 4 counts) Visualise first 10-20 metres of my race Relax shoulders and jaw Repeat my key phrase

Circle your key phrase for race day:

"Stay controlled" | "Strong and steady" | "Trust my training" | "Smooth and fast" | Other: ___________

During the Race - My Cue Strip:

START: ________________________________

MIDDLE: ________________________________

FINISH: ________________________________

My pacing plan:

• Start: Stay controlled, don't go out too fast

• Build: Gradually increase effort at _______ metres

• Hold form: Keep _________________ strong

• Finish: Give everything in final _______ metres

💧 Hydration & Recovery

Hydration plan (tick when done):

Bring water bottle Drink small sips during warm-up Check urine colour (pale yellow = good hydration) Avoid drinking too much 30 minutes before race

Post-race recovery steps (tick when complete):

Cool-down walk (5 minutes) Rehydrate with water Light stretching (calves, hamstrings, quads) Healthy snack within 30 minutes Complete reflection below

Race reflection (1-2 sentences about how it went):