Doing a track workout the day before a race is a bad idea. Doing one on race morning, however, may actually boost performance. Researchers have found that doing 3x250M repeats at race pace followed by 18 minutes of rest can prime your aerobic system without exhausting it, reducing 5K finish times by 6 seconds on average. To see the details of the research behind this claim, check out: “Can a high-intensity warm-up help you run a faster 5K? Here’s what the research says.” The study notes that although the harder warmup spiked lactate levels early, it led to better pacing strategies and improved muscle activation. You should probably save that race-day speed work, however, for short distances. As explained in “Warm Ups: A little science and a little art,” the purpose of a warmup is to bridge the gap from doing nothing to performing, but for a marathon, you should be careful with your energy. For marathoners aiming for a 3:30 finish or slower, the author suggests you “let the first mile or two serve as a warm up” to prioritize glycogen conservation. Since you will likely be stuck in a crowded corral anyway, skipping the pre-race jog entirely might be your best move to avoid fatigue. Consider sweating it out before a 5K, but take it easy before the marathon.

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