Week before 10K advice

aprylkemper

For all you runners: what should the week leading up to a 10K look like? How many miles should you log? How should your nutrition be modified? I've run a 5K, I am a regular runner but this my first official 10K race. Would love to hear your advice so I can be as prepared as possible for Saturday morning's race.

Thanks!! :flowerforyou:

gdunn55

I ran my first 10k Saturday.. Here's what I did. I didn't modify my diet much, I did make sure that the day before I ate real healthy and got some good carbs in along with plenty of water. I only ran one day that week, but it wasn't what I normally ran. I ran about 4 miles just to keep loose.

scottb81

Cut your mileage about in half. Run a hard speed workout at the beginning of the week and run easy the rest of the week. Do some strides at the end of the workout on Thursday to keep your legs fast. Rest or run short and easy on Friday. That should get you into the race feeling fresh.

jeffrodgers1

Its a 10k... a long taper isn't required. It's only 6 miles.

Personally, I would ease up a little bit (75% effort?), but also give yourself an extra day's recovery before the race. Maybe some light cross training the day before just to keep the muscles loose.

I suspect you'll get a lot of different answers here... what works for me, may be totally different from the next guy.

philiphirons

Don't change your diet, stick to what you know

I wouldn't worry about tapering at all for a 10k, just rest up for 1/2 days before the race and you'll be fine