Mo: 6 miles Fartlek
Tu: easy, 50 minutes, max 7 miles
We: recovery, 55 minutes, max 7.5 miles
Th: race
Fr: recovery -> 45 minutes, max 6 miles
Sa: easy, 65 minutes, max 8.5 miles
Su: recovery -> 35 minutes, max 4.5 miles
Pay attention at the Fartlek; don't make it a race, just variate the pace randomly. Is no need to do those 20 seconds sprints in every 10 minutes.
For recovery, just jog.
As mentioned, the race will be part of the training.
The race is in the middle of the training cycle, so I wouldn't expect miracles. However, I try not to be very optimistic when making estimations, but I've been surprised by the guy from Japan who had a PR in the 4th week of the cycle.
In the middle of the training cycle, I would be satisfied with year's best time.
In this race don't aim for a time goal. During the race try to estimate your energy resources and optimize the pace, while checking your competition.
The most important thing is to give everything.
A constant pace from start to finish is more efficient. If you can, at the end you can push it to give 101% of capacity.
You could begin with 40 minutes before the race.
15 minutes jogging, but throw 4 accelerations after first 5 minutes of running.
The accelerations could be like this: from jogging accelerate to 100% speed, in 50 meters. Then decelerate to jogging.
Walk around for a couple of minutes until your breath comes to normal.
Then throw 5-10 minutes of mobility exercises: easy arms rotation/swinging, neck rotation, bend to the ground. Perhaps you already have other exercises like these.
If you don't hurry all these, the start time should be close. Jog a bit if there is time left.
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To-do during the race:
- relax. Once in a while check if you are tense.
- focus. If there's a pressure or anxiety which comes to your mind, look at the ground, at 50 meters ahead of you, as long as you can.
- keep your eyes wide open (even before you warm up) all the time.
- breathe.
You can add anything to this list, but make sure is not too long.
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There is always doubt or anxiety before and during the race.
If all these thoughts won't come to our mind, we wouldn't be able to push ourselves enough.
Every race is an opportunity to learn more about you and the competitors.
This adds value to your future training.
You'll be fine anyway. Just try to stay healthy and sleep well.
Keep us updated.