Journal Prompts: The Final 10 Days Before Your Race

mindset training race strategy self reflection

Trail Note

The final 10 days before a race are not about adding fitness. They are about settling, integrating, and trusting what you have already built.

This is often when doubt gets louder, despite the work being done. These prompts are designed to help you anchor into evidence, regulate your nervous system, and arrive at the start line grounded rather than rushed.

1. Grounding and Self Trust

What is the evidence, not the emotion, that I am prepared for this race?
Which sessions or moments from this block demonstrate my resilience?
Where have I surprised myself in this build?

2. Settling the Nervous System

What does ready enough feel like in my body?
What helps me shift from tension into steadiness?
Which simple practices calm me when my mind feels crowded?

3. Pacing and Presence

What is my intention for the first 10 kilometres?
How do I want to feel at halfway?
What cues will help me stay patient early and purposeful later?

4. Fuelling and Self Care

What is my fuelling plan, and how will I speak to myself if it becomes hard to follow?
What is one small action I can take each day to support my energy?
What helps me eat well when nerves shift my appetite?

5. Meeting the Low Patch

How do low patches usually show up for me?
What three strategies reliably help me move through them?
Who or what am I running for when things feel uncomfortable?

6. Identity and Intention

Who am I becoming through this race?
What qualities have strengthened during this training block?
What matters most about how I show up on race day?

7. Letting Go of Perfection

What expectations am I willing to set down this week?
What am I afraid might happen, and what evidence shows I can handle it?
What does success look like beyond finish time or pace?

8. Keeping Race Week Simple

What can I organise now so race morning feels calm?
What three things will help me feel grounded on the day?
What can I simplify, release, or say no to this week?

9. Gratitude as Activation

Who supported me in getting to this start line?
Which moments from this block am I grateful for?
What do I want to savour most about race day?

10. Start Line Reflection

What single sentence do I want to carry onto the trail?
How do I want to remember myself at the finish line?
What will make me proud regardless of outcome?

Race Morning Grounding Script

Minute 1: Inhale for four counts. Exhale for six. Feel your feet on the ground. Let your shoulders soften.

Minute 2: Recall three moments from training that show you are ready. Not perfect. Ready.

Minute 3: Choose how you want to feel in the first hour. Select one sentence to carry into your first steps.

Finish Line Reflection

Which moments from the race feel most vivid right now?
What surprised me about myself?
Where can I offer myself kindness?
What did this experience teach me about effort and patience?
What part of myself grew on this course?
What am I proud of, not for how fast I moved, but for how I showed up?

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