Most runners will take days to taper for a race that lasts minutes.
I often suggest you begin the mile repeats at your cruise interval pace with minutes recovery jog between repeats. Leave a Reply Cancel reply Your email address will not be published. Your goal: completion or run with a time goal. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. Maintaining specificity is key.
Too long of a taper will likely render you sluggish on race day. One week of lower mileage leading up to the race should render you refreshed and ready to run fast. You do not want to decrease your volume so drastically that you feel sluggish on race day. The exact amount will vary from runner to runner. Importantly, do not change your weekly routine. If you always run five days per week, then run five days per week the week of your race.
For most runners, adding in extra rest days will make you feel worse, not better. Your recovery rate during training will give an indication of how much to taper. If you often require longer to recover from high mileage weeks and long runs, taper down your mileage more. Maintaining your routine includes hard workouts, especially if you are accustomed to two hard workouts per week. As mileage tapers down, so will intensity — but it should not be removed completely. The overall volume of the hard workout will be less, but there will still be some race-specific workouts during the taper.
A race week workout will minimize sluggishness and build confidence in your ability to run fast. The best race week workout presents no new stimulus. If you never did strides or m repeats in training, the taper is not the time to try them. A race week workout is a shortened version of a normal workout. For example, if you prepared for your 10K with long tempo runs and race pace intervals, you might try 2 x 10 minutes at tempo pace the week before your race. Try one of these race week workouts for the 5K and 10K. In some cases, runners will skip a race week workout.
These are often runners who are doing only one hard workout per week, only easy miles in training, or require more recovery time.
The sharpening aspect should reflect your overall approach to training. Whether you are racing a 5K or the marathon, a relaxed mind runs best. Mental fatigue can hinder running performance and high levels of stress take a physical toll on the body.
Minimizing stress and emphasizing rest will help you feel more rested and relaxed on race day. During race week, focus on rest. Minimize extra time on your feet the day before the race. Take deliberate steps to unwind the night before a race: meditation, reading, watching a favorite movie, whatever works for you!
There is a huge difference between racing a 5K or 10K as a goal race and running it as a tune-up race during a longer training cycle. If you are using the 5K or 10K race as a tune-up for a longer race, you likely will not taper drastically. Click To Tweet.
Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. Thank you for subscribing! Please check your email to confirm your subscription and download your copy of injury prevention exercises for runners. Great tips! I tend to lay off heavy strength training days the week leading up to the race but still do basic mobility and movement to keep things loose.
These are great strategies! I never really thought about reducing strength training during the week of a race but makes complete sense.
ST is such a part of my routine. I generally lighten up my training during the week before a race. And I usually will take the day off before the race. That helps me have fresh legs. Our coaches also run with the group for motivational assistance with any concerns or questions that may arise during the run. BONUS : Restrooms, changing rooms, secure gear storage and water are available at all of our group training sessions!
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Training for a 5K or 10K? Get prepped for the strongest performance of your life with these workouts. Despite being “short” from a distance runner's standpoint, the 5K and 10K are difficult race distances to master. The 5K requires you to run at.
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