Last workout before 10k race?

HappyNorwegian wrote:

Hi! Do you have any suggestions what kind of workout I should do 4 days before a 10k race? This is my first 10k for the season and I’m going for sub 38 min. My PB from last year is 38:18. Think my running shape is a touch better now.

Was thinking about: 5-6 x 1k @ racepace with 2 min rest? Or 3 x 2k @ racepace with 2 min rest. Is this too heavy just 4 days before a race?

Have run 30-40 mpw this winter + cross country skiing and cycling (total training around 8-10 hours/week).

Would really appreciate some advice :)

As you said it`s too heavy the same raceweek. The main workouts should be done in the weeks before. A good "recovery" workout 4 days before is 6-8 x 400m at lactate threshold pace. Easy and will just prepare the body to be ready for the race. Just perfect !

- The Wizard -

Just want to sharpen up a bit, nothing too hard. Maybe a short fartlek or progression run, just 6-8 km, finishing with some strides/200m reps. Example: 8 km progression run + 4-6 strides + 4-8 x 200m

Actually decent advice from JS. Last big workouts should be about 10 days out. Something shorter/faster 7ish days out. 4-5 days out 5 x 800 or 1k @ T + 4 x 200m. Strides the day before a race. If you've been doing decent volumes the intervals shouldn't wipe you because they're really being done at race pace or a little bit slower.

10-11 days out: 3 x 2 miles; 3 miles @ T, 1 @ 10k, 2 x 800, 4 x 400; 5-6 mile; etc.

7-8 days out: 12 x 400m; 12 x 200m; 10 x 300m; etc.

4-5 days out: 5 x 800m @ T; 5 x 1km @ T (throw in 4 x 200m for some turnover)

1 day out: 4-6 x strides after your easy run

Race