Does anyone have any tips for a week leading up to a one mile road race? I've been running about 50 mpw with a tempo workout and alternate weeks with a workout of longer reps or faster shorter reps for months. Should I push my strides a little faster? Push my speedworks a little faster or just run as normal?
A little help/advice...please...particularly from the sub 5 milers on the board.
One week out...stay sharp
Nothing you can do to increase fitness. Run 25-30 miles instead, same intensity as usual, and try to keep the routine the same as well.
Adding a few strides to the end of your aerobic runs would not be a bad idea either.
ja, the best advice is not to do anything new. If you have been doing strides, keep doing them. if there is some workout you have been doing that builds confidence, do that, maybe in a miniaturized way.
But fitness is in the bank - you can't get in any better shape, so don't go crazy.
thanks guys/gals
Any other tips that might help in the last week?
people talk a lot about visualizing - malmo in particular, I believe. I'm not exactly sure what that means in a mile race tho - things change/happen so fast it seems hard to have a race plan and stay with it - unless it is something simple like 'slot into 3rd 1000 meters and then move with 500 to go'
I think the most important thing in the mile is to compete - forget splits, goal times, etc - just maintain contact with the leaders for a couple laps and then start passing people.
It's actually a street race that is a straight line and VERY fast.
getting closer...Would 3 easy days before the race be a good idea?
Doing the Memorial Day mile in St. Charles?
FG wrote:
Doing the Memorial Day mile in St. Charles?
Yes. You?
ikezinil wrote:
getting closer...Would 3 easy days before the race be a good idea?
Don't just do easy running. Do some strides some strides after your run the day before the race. Nothing too taxing, just enough to know you're sharp regarding turnover. Best advice anyone can give you at this point is to not stress and just have fun. I know it's cliche, but it's the truth.
Weed Smoker wrote:
ikezinil wrote:getting closer...Would 3 easy days before the race be a good idea?
Don't just do easy running. Do some strides some strides after your run the day before the race. Nothing too taxing, just enough to know you're sharp regarding turnover. Best advice anyone can give you at this point is to not stress and just have fun. I know it's cliche, but it's the truth.
Thanks
How old are you and what are your best track times? Put your e-mail up and I will e-mail you back!
CoachRau wrote:
How old are you and what are your best track times? Put your e-mail up and I will e-mail you back!
33
459 16 years ago...took 14 years off, running again for last two years and got down to 220 for 800 meters and 517 for the mile last year. My mileage is nearly doubled this year and I am in week 14 of Daniels 1500/3000 plan.
ikez78ATgmailDOTcom
I am the OP but have used two different computers.
I am now sick and have a few days left...Hope this doesn't kill my race time.
Would all of you run or just take days off?
Typical week leading to a mile race:
No doubles
Sunday- long run
Monday - easy 6 miles
Tuesday - interval workout that adds up to two miles run near race pace - 8X400 or 800, 400, 300, 100...
Wednesday - easy 6 miles
Thursday - 8 X 200, 90s rest, a little qucker than race pace
Friday - light jog
Saturday - race
toro wrote:
Typical week leading to a mile race:
No doubles
Sunday- long run
Monday - easy 6 miles
Tuesday - interval workout that adds up to two miles run near race pace - 8X400 or 800, 400, 300, 100...
Wednesday - easy 6 miles
Thursday - 8 X 200, 90s rest, a little qucker than race pace
Friday - light jog
Saturday - race
I go back and forth between the efficiency of strides the day before a race or just a light jog.