What kind of workout should I do 3 days before a 5k race? I still want to have a benefit for the upcoming races but it shouldn't be to taxing. Last Sunday I did 8x1k and on Tuesday I did 8x400m+6x200m. What should I do on Thursday if my race is on Sunday?
I like to do my last workout 5 days before the race. Three is cutting it close.
You won't get ANY benefit from it in terms of improved fitness, either way. Too close to the race for that to happen. It doesn't work that way. Workouts that close to races are not to improve your fitness, and should not be designed as such.
Do some quick, short stuff that isn't taxing.
lollerama wrote:
I like to do my last workout 5 days before the race. Three is cutting it close.
You won't get ANY benefit from it in terms of improved fitness, either way. Too close to the race for that to happen. It doesn't work that way. Workouts that close to races are not to improve your fitness, and should not be designed as such.
Do some quick, short stuff that isn't taxing.
Doesn't sound like the OP is peaking for this race though. In that case a workout 3 days out from a race is fine.
For this kind of situation I like to do mixed pace stuff that's not too challenging but gives you a good stimulus across different speeds. Something like:
6-10min @tempo, 2x800 @5k, 4x400 @3k
Then if you want you can finish it up with something a little quicker at the end. I like either 4x200 or just some 100m strides.
Just make sure it's something you can handle in a controlled manner. Err on the side of doing too little, rather than too much.
Bonkers wrote:
lollerama wrote:
I like to do my last workout 5 days before the race. Three is cutting it close.
You won't get ANY benefit from it in terms of improved fitness, either way. Too close to the race for that to happen. It doesn't work that way. Workouts that close to races are not to improve your fitness, and should not be designed as such.
Do some quick, short stuff that isn't taxing.
Doesn't sound like the OP is peaking for this race though. In that case a workout 3 days out from a race is fine.
For this kind of situation I like to do mixed pace stuff that's not too challenging but gives you a good stimulus across different speeds. Something like:
6-10min @tempo, 2x800 @5k, 4x400 @3k
Then if you want you can finish it up with something a little quicker at the end. I like either 4x200 or just some 100m strides.
Just make sure it's something you can handle in a controlled manner. Err on the side of doing too little, rather than too much.
Whoa! That's 4 miles at 10K pace or faster. Too much for me 3 days before a race. You've had months and months of workouts, why try to squeeze yet one more in so close to the start? Do a couple of 400s at 3K pace and some 200s at mile pace and chill.
Do some 200m reps, just enough to stretch out your legs and not too much before race day.
Prerace wrote:
What kind of workout should I do 3 days before a 5k race? I still want to have a benefit for the upcoming races but it shouldn't be to taxing. Last Sunday I did 8x1k and on Tuesday I did 8x400m+6x200m. What should I do on Thursday if my race is on Sunday?
Old thread, but I've noticed this with myself as well as my coaching had changed. Running a moderately hard effort (think 1600 at 3000 + 3x400 at mile) seems to prime me. I think it's very mental related - slight physical benefits, but the mental benefits from cruising a mile at 3k pace feeling incredibly relaxed means I'll be completely ready for a race. Has anybody felt similar?
i.e. sample schedule for a near peak race week:
Monday - steady
Tuesday - easy
Wednesday - above workout, 4 total miles
Thursday - jog 4
Friday - easy 6
Saturday race
I generally do a short tempo or a couple tempo intervals and then maybe 4x200 at mile pace. So if I'm tapering or going into an important race instead of doing my normal 5ish mile tempo I'll got 2 miles at the same pace and not faster then 4x200.