Running 5K on Saturday

Panthers89

OK, I've worked out pretty hard over the past five months since my knee surgery (torn meniscus). I started running again in January and my time in the mile (7:47) has improved but I can't seem to finish a 5K running at that pace. I can get there if I break down running and powerwalking, which I do 5X weekly, and the total workout will be around 6-7 miles, with the 5K being run in intervals.

So today, Wednesday, will be my rest day / light day. How much running should I do over the next few days? I was thinking about a hard workout Thursday (6-7 miles powerwalk / running) and then a lighter one on Friday (around 4-5 miles, running only about a mile).

Any suggestions or am I on the right track? I'm hoping to finish the race without stopping and get in under 25 minutes.

scottb81

You want to take it easy this week so you arrive at the start line fully rested. Do enough to stay loose but not so much that you add more fatigue.

Nothing you do this week will increase your fitness for a race this weekend other than recovering from previous work and being rested and ready to go hard.

FUELERDUDE

I don't have any suggestions, but I wanted to bow down before you, lol. My first race is this Saturday as well, but I will be thrilled to be in the 27 minute range without walking any of it. I'm a complete newbie though (Going on 10 weeks now). I hope you can safely reach your goal.

iWaffle

Personally I would do 4-5 easy miles on Thursday and nothing at all on Friday. You're not going to improve your time with an extra workout and being fully rested will help you much more than the workout the day before will.

Panthers89

Thank you for the advice everybody!!!