I am planning on running a 5k Road Race on Mother's Day but also want to get a real good workout. I want to be somewhat fresh for the 5k to see what I can run, but don't think the race by itself is enough for a good workout. What can I add to the race (pref. post race) to make sure I get a good amount of quality for the day?
You could hit 2-4 threshold 1000s or 1200s either beforehand or after (w/ 30-60s rest, depending on whether you do them closer to 10k pace or marathon pace). Those won't take too much out of you for your race if you do them beforehande, and some people actually like a bit of threshold in their warmup. Afterwards, you'll obviously be a bit fatigued, but it should be doable.
You could always just finish up with 5-10 x 150m-300m reps, too, to work on running efficiency while tired.
It's also worth noting, though, that if you just race 5000m that should be enough quality for pretty much any day.
If you run the race hard, I don't know why you would need any additional workout. Hell, if you run the race as hard as you should, you shouldn't be able to do an additional workout.
right on. 3 miles at race pace is a good day. maybe cool down a bit longer to bump (junk?) up your mileage for the day.
I've been experimenting with this approach and like it. On the 5k race day, I do a one mile warm-up, run the race, and then do a 2-3 mile cool-down in which I gradually work up to my anaerobic threshold. It's usually not to hard finding someone willing to run with you.This turns it into a decent workout day and doesn't blow the week if you don't taper or take the day before off to have fresh legs. Basically, treat it as no more than a tempo run or time trial
NY runner wrote:
right on. 3 miles at race pace is a good day. maybe cool down a bit longer to bump (junk?) up your mileage for the day.
I don´t think Sammy Kipketer felt like doing additional quality running after that 12,59 5k road race (WR).
I do this. I run 4-5 miles, run the 5K at 10K pace, then finish up with another 6-7 miles maybe with a few strides. That's plenty hard for a workout day. (I also do a 15-16 mile run the next day.) Anthing more or harder is a race, which deserves to be called a race, not a workout.