Day 1 is short and should be over in under 1 hour, meaning you have 28 hours recovery before day 2. I cannot really see much strain/fatigue at all going into day 2 if you are used to training on consecutive days.

Day 2 to day 3 is a bit tougher. I did 2 events like this last year, but both were longer (40km + per day). Day 2 was fine as long as I ate well and slept well. The second event I had a knee injury so while I finished day 2, I did not do day 3.

The main issue you have is the short recovery time between day 2 and 3. My advice: eat immediately after finishing - a shake is fine, rather than waiting 2 hours for dinner. Then eat a normal dinner (nothing that will cause gastric issues on day 3). Self massage or roll legs. Rest!!!

If you are sleeping communally, take ear plugs and go to sleep as early as you can.

Enjoy!!!!!

I had a similar experience with a relay race I did. A little more rest between 1 and 2, but similar distances. I think the most important thing will be pacing each race. Going full out on the 4k, and then the 20k, you'll be pretty toast come the last race.

My strategy (and distances). Leg 1 was about 11 AM and 4 mi. Ran a bit slower than 10K pace, not all out. Rested, ate some protein and hydrated. Leg 2 was around midnight, 12mi and I did this at a little slower than 1/2 marathon pace. Ate some more when done and went to sleep. Next was about 10AM, 8 mi leg and I flat out crushed it, ran the whole 8 under my 10k PR pace.

I think that worked well, get to the last leg ready to crush it by keeping yourself in check the first few. Eat things easily digestible, and only enough to fuel, don't want to be bloated.

Well stage 1 and 2 are actually on the same day, with just 5hours apart. Might make it a bit more tricky.


Right got it. Pacing myself will be key.
Will mainly be eating plain rice with some tuna before and in between stages, and a nice plate of spaghetti with veggies in the evening.

Thanks for the advice!

On the same day..... ouch!!!!! Sorry, I misread your original post. The advice from djhuff7 is good. Just get off your feet as quickly as you can after the 4K leg and massage those legs while refueling.

Save the caffeine for that 3rd one. If you go to the caffeine well early, it'll have less effect when you really need it. (Beyond basic morning coffee, etc, which is fine).

Also save the caffeine for during the race. Don't use it to get "up" for the start. It's natural to feel a bit down and un-fired-up after a few stages. Don't worry about it. Once you're a few miles in things will click.