1. Grounding and Self Trust

• What is the evidence, not the emotion, that I am prepared for this race?
• What sessions or moments from this training block prove 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 practices help me settle when my mind feels crowded?

3. Pacing and Presence

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

4. Fuelling and Self Care

• What is my fuelling plan and how do I want to speak to myself if it becomes hard to follow?
• What is one thing I can do each day this week to support my energy?
• What helps me eat well when nerves shift my appetite?

5. Meeting the Low Patch

• What does a low patch feel like for me?
• What three strategies can I draw on when it arrives?
• Who or what am I running for when things get uncomfortable?

6. Identity and Intention

• Who am I becoming through this race?
• What parts of myself have strengthened through this training block?
• What matters most about the way 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 the finish time?

8. Keeping Race Week Simple

• What needs to be organised now so race morning feels calm?
• What three things will make my race day experience feel grounded?
• 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 with me?
• 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: Arriving in Your Body

Inhale slowly for four counts. Exhale for six. Feel your feet on the ground. Feel the steadiness in your legs. Let your shoulders drop. Arrive. Breathe.

Minute 2: Remembering Your Evidence

Bring to mind three moments from training that show you are ready. Not perfect. Ready. Let this settle in your body like weight and warmth.

Minute 3: Setting Your Intent

Ask yourself how you want to feel in the first hour. Then ask who you are running as today. Choose one sentence to carry into your first steps. This becomes your anchor.

Finish Line Reflection

1. The Truth of the Experience

• Which moments from the race feel the most vivid right now?
• What surprised me about myself out there?

2. Meeting the Highs and Lows

• Where did I feel strongest?
• How did I navigate the low patch when it arrived?
• What helped me keep moving?

3. Self Compassion and Perspective

• Where can I offer myself kindness about the day?
• What did I learn about my relationship with effort, uncertainty or patience?

4. Identity Integration

• Who am I now having completed this race?
• What part of myself grew on that course?
• What am I taking back into the rest of my life?

5. Closing with Gratitude

• Who do I want to thank?
• What am I proud of, not for how fast I moved but for how I showed up?