You have seven days until race day. When done right, training in this last week will boost your confidence and make sure you’re mentally prepared for your big day. Nuffield Health Fitness Quality Lead Ashleigh Ahlqhuist provides some guidelines to help you make the most of your last few days.
Your last week of training is important and as with all training, what works best for you will vary depending on what experience you have as a runner. But here are some good guidelines to stick to in your final week.
The final seven days before the race
The most important thing to remember is not to do anything in this last week that you’re not used to or might cause injury. If you normally include resistance training as part of your weekly routine, this is the week to try to avoid the sessions that make you tired or take a long time to recover from. You’ll know these sessions well as they have probably stopped you from training in the past. Generally speaking you should still keep up your training but should do less in total and have more rest.
Three to five days before the race
It’s a good idea to include some high intensity training three to five days before race day to keep your body used to that level of intensity but give it enough time to recover before race day.
Two days before the race
Two days before your race you should include a full rest day and really use it to rest mentally as well as physically. This is a good day to start packing or ticking off your race day to-do list.
The day before the race
The day before your race you should complete a short session. This should include a few short intense bursts where you accelerate to race pace or slightly faster. Then spend some time prepping for your race, eat your dinner as normal and make sure you create some time to relax and unwind in the evening before you go to sleep.
Click here for more 10k running advice from Nuffield Health.
I'm an avid runner and fitness enthusiast with a deep understanding of the principles behind effective training and race preparation. My expertise in this domain is rooted in both theoretical knowledge and practical experience, having successfully completed various races and continuously staying informed about the latest developments in sports science.
In the provided article, the focus is on the last seven days leading up to a race, and Nuffield Health Fitness Quality Lead, Ashleigh Ahlqhuist, provides valuable guidelines for optimal training and mental preparation during this critical period. Let's break down the concepts mentioned in the article:
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Individualized Training Approach:
- Expert Insight: The article emphasizes that the effectiveness of training varies based on individual running experience. This aligns with the fundamental principle of tailoring training plans to individual needs and capabilities.
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Avoidance of Unfamiliar Activities:
- Expert Insight: The article advises against introducing new or unfamiliar activities in the last week that could lead to injury. This is a well-established principle to prevent unnecessary strain on the body before a race and echoes the importance of consistency in training.
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Reduced Training Intensity and Increased Rest:
- Expert Insight: During the final week, the recommendation is to reduce overall training volume and intensity while prioritizing rest. This aligns with tapering strategies commonly employed by runners to ensure peak performance on race day.
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High Intensity Training Days (3-5 days before the race):
- Expert Insight: The article suggests incorporating high-intensity training 3-5 days before the race to maintain the body's familiarity with intense efforts while allowing sufficient recovery time. This is in line with the concept of strategic training periodization.
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Full Rest Day (2 days before the race):
- Expert Insight: Two days before the race, a complete rest day is recommended for both physical and mental recovery. This aligns with the principle of tapering and ensuring optimal readiness for the race.
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Short Session and Race Preparation (Day before the race):
- Expert Insight: The day before the race, the article suggests a short training session with intense bursts, resembling race pace. This serves as a final tune-up. Additionally, pre-race preparations, including packing and relaxation, are emphasized, reflecting the importance of mental readiness and race-day logistics.
In conclusion, the provided guidelines encompass a well-rounded approach to the last week of training before a race, incorporating individualization, avoidance of new stressors, tapering strategies, and mental preparation. Following these recommendations can contribute to enhanced confidence and performance on race day.
FAQs
7 days out from your race is the final time you should run the entire distance in training. Don't go all-out, but aim to cover the distance at around 80-90% of your race pace. The key here is to give you confidence, and get one final long training session done. The aim is not to exhaust yourself.
What to do 1 week before a 10K race? ›
One week before its time to run just 60 minutes easy and enjoy the Sunday papers! Your last key harder session should be about 10 days before race day. For example; o 45-60 minutes with 6 x 5 mins @ threshold off a 60s jog recovery.
How many days before a 10K should you stop running? ›
Six days ahead of a 5K or 10K race, she simply halts. “I take a day off,” she says. For most runners, this might not sound like a big deal — after all, most don't run 7 days a week, anyway. But for a pro, it's a significant pause: a chance to (briefly) hit the reset button, regroup, and refocus.
How many days a week should you train for a 10K? ›
10K Training Overview
Plan on running and working out three to four days per week, taking a gradual approach to help you safely and comfortably progress with your training and avoid running injuries. If you like racing but feel like 6.2 miles is too far, start training for a 5K (3.1 miles) race.
How do I train for a 10K race week? ›
Cut back your running mileage and decrease your cross-training workouts. A couple of leisurely 2- to 3-mile runs during the three to seven days before the race will help maintain your endurance and keep your legs loose for race day.
Should I run 2 days before a 10K? ›
You have 2 full days to rest and recover. If you want to run 2 days before the race, keep it very short and slow (just to satisfy your mind!) There's no need to carb-load for a 10K race. Normal meals will provide enough carbohydrate and glycogen to fuel you through 10K (and much more!)
What should I eat the night before a 10K race? ›
Carb Up the Night Before Your 10K
For the perfect energy boost, aim for a meal high in complex carbohydrates like: Pasta: Whole wheat penne, spaghetti or linguine are excellent options. Top it off with a tomato-based sauce, veggies and a lean protein like chicken. Rice: Brown rice will give you long-lasting energy.
What is the running 10 minute rule? ›
Commit to at least 10 minutes of exercise to gauge your motivation; nothing difficult, just the warm-up section of your workout. This 10-minute period can help with your workout intention, and it can either get you moving or drive you toward something easier, allowing for a more gradual but beneficial session.
How long does it take the average person to run a 10K? ›
According to data compiled by Strava, the average running pace in the U.S. for adult men is 9:07 per mile and for women it is 10:21 per mile. 2 With that in mind, it would take the average man 55:37 to finish a 10k and the average woman 1:03:17 to finish.
What is a good time to finish a 10K? ›
Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes.
When you think of a runner's body, you probably think of a certain body type: long, lean, and leggy. However, runners come in as many sizes and shapes as everyone else, and each body will respond in its own way to training.
Will I lose weight if I train for a 10K? ›
One of the most common misperceptions about running is that you will lose weight while training for a race. For most runners, that just isn't the case.
How long does it take to get in shape for 10K? ›
Beginner runners should build up to that 10k distance over 8 to 10 weeks. So, your first and second week might have a long run of three to four miles. Your third and fourth week can go up to five, and then the rest of the weeks should go up to six or seven miles each to get you comfortable with that 10k distance.
How to increase speed for 10K run? ›
- Increase your weekly mileage by 10-20 percent. ...
- Spend more time training at threshold pace. ...
- Build your speed and running economy with intervals. ...
- Practise your goal race pace. ...
- Do a long run each week to build stamina. ...
- Pick a racing environment that suits your mindset. ...
- Think about the terrain.
Suggested Target Zones
| 10K Target Time | RPE | Zone |
|---|
| Sub 40 mins (Advanced) | 8/9 out of 10 | High Z4 to Low Z5 |
| 40 to 60 mins (Intermediate) | 7/8 out of 10 | High Z4 |
| 60 plus mins (Novice) | 6/7 out of 10 | High Z3 to Low Z4 |
Mar 23, 2022
Your 10K nutrition plan should still focus on eating the healthiest options—whole bread and pasta, steamed vegetables instead of fried, low-fat options for spreads and yogurts, and chicken and fish instead of red meat.
How many miles should you run the day before a 10k? ›
The day before a 10K, you should aim to run 2-4 miles with four 30-second strides. If you prefer to run by time, an easy 20 to 30-minute run should suffice.
Will I lose weight if I run 10k a week? ›
Running is an excellent way to lose weight, and if you run 10km every week, you can expect to see some significant changes in your body composition. Running is a high-intensity exercise that burns a lot of calories, and if you run consistently, you'll create a calorie deficit that will lead to weight loss.
How many days of rest before a race? ›
How many days should I rest before a race? It's advisable to rest or engage in light activity for 2-3 days before a race to ensure your body is well-rested and ready. This helps to conserve energy and keep your muscles fresh for marathon day.
What exercise to do the day before a 10k? ›
Maintain some frequency in your running in race week, to keep your legs ticking over. Try this: Consider a very short, easy 20 minute run 24 hours before the race. The more experienced might even add 2-3 sets of 'strides' picking up your pace to about 80% of maximum for around 80 metres.
You have seven days until race day. When done right, training in this last week will boost your confidence and make sure you’re mentally prepared for your big day. Nuffield Health Fitness Quality Lead Ashleigh Ahlqhuist provides some guidelines to help you make the most of your last few days.
Click here for more 10k running advice from Nuffield Health.