Preparing resources...
Preparing resources...
Athletes and parents in season — anyone with a race circled on the calendar.
Seven Days of Fueling Decisions, Solved
From seven days out to the cooldown jog — every meal, bottle, and hour, decided in advance.
PDF ebook · ~35 pages (est.) · 3 print-ready worksheets (Countdown Board checklist, race-morning timeline builder, bag and cooler packing lists)
Designed edition shipping soon — request it now, pay only when it’s ready to deliver.
The problem this solves
The race is five days out, and the questions have started. What’s for dinner Friday? When’s breakfast if the gun is at 8? Does a 5K need a carb load? Somebody’s teammate swears by a powder; somebody’s uncle ran a marathon once. Everyone has advice, and none of it agrees.
The honest answer is calmer than the internet: a high school race week needs one day of carb emphasis (not a marathoner’s multi-day load), one familiar dinner, one practiced morning — and nothing new on race day.
Inside this guide
Public preview
When the designed edition ships, its public preview shows The Countdown Board plus the Wednesday–Thursday meal rows — one hero page, never the whole artifact. The week of the race is not the week to get creative. The Countdown Board puts all seven days on one page; the chapters walk the one-day carb emphasis that actually fits a 5K, the race-eve dinner, race-morning timelines for three start times, and a liquid plan for nervous stomachs.
Athletes and parents in season — anyone with a race circled on the calendar.
From seven days out to the cooldown jog — every meal, bottle, and hour, decided in advance.
Scope and safety
Built for high school race distances — this is not marathon carb-loading advice.
No dosing. No diagnosis. No body talk. That’s the standard across every Aspire guide.
Get the playbook, then build your plan in the free Race Morning Fuel tool. Race boring — that’s the goal.
Make it a bundle: The Race Week Bundle — $49 · The Team Bundle — $79
Want everything, all season? If your team runs Aspire, use your team code — it’s covered. Not on a program yet? The bundles are the fastest start today, and Parent Access — $119/year or $14/month is opening soon. Coaches and programs should see Program Access — $590/year.
Written by the RD who coaches
Luke Rodriguez, MS, RDN is a Registered Dietitian and the Head Cross Country Coach at Palmer Ridge High School in Colorado. He writes the training plans and answers the parent emails — every practice, every season, at 7,000 feet. Every number in this guide comes from one science canon — the same one that runs Aspire’s software. The book and the tools never disagree.
Read next
The plan that works in your kitchen has to survive a bus, a buffet, and six hours of bleachers.
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Fast legs shouldn’t lose to a nervous stomach.
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The start-here book: every fueling decision of a runner’s season, solved in one system.
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