How early should I wake up before a race?

Most runners should wake up at least 3 hours before race start to allow time for a meal, digestion, travel and warm-up. For early morning races, this may mean waking at 5:00-6:00 AM.

When should I eat before a race?

Eat your main pre-race meal 2.5-3.5 hours before the start. This allows enough time for digestion. Stick to familiar foods high in carbohydrates and low in fibre and fat.

How long should my race warm-up be?

For 5K and 10K races, warm up for 15-20 minutes including light jogging and dynamic stretches. For half marathons and marathons, 10-15 minutes of easy jogging is sufficient as the first few kilometres serve as warm-up.

When should I arrive at the race venue?

Aim to arrive at least 60 minutes before the start to collect your bib (if needed), use the toilets, check your gear and mentally prepare. For large events, allow extra time for parking and queues.

What if my race starts very early?

For races starting before 8 AM, consider having a lighter meal 2 hours before and supplementing with an energy drink or banana 30-45 minutes before the start.

RunCalcs

Race Day Calculator — Plan Your Race Day Schedule

Plan your race day timeline from wake-up to start line with precise timing.

Race Start Hour (24h)

Race Start Minutes

Travel Time

Warm-Up Duration

Meal Hours Before Start

Race Distance

How We Calculate This

Race Day Timeline Calculation

The calculator works backwards from your race start time to build a complete schedule:

Wake-Up Time = Meal Time - 30 minutes

Meal Time = Race Start - Hours Before (typically 3 hours)

Leave Time = Arrival Time - Travel Duration

Arrival Time = Race Start - 60 minutes

Each timing accounts for realistic preparation needs including getting dressed, eating, travelling and warming up at the venue.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.