run train the day before a 5k

Valqis
Valqis Posts: 1,016 Member
edited December 2024 in Fitness and Exercise
I have a 5k this coming Saturday, and have been running every Monday, Wednesday, Friday and Saturday to prepare for it.

Should I take the day before the run off, take a shorter run (I have a 57 minute run scheduled), or go out and run my regularly scheduled run? I have never been able to run a full 5K, not even when I was running cross country in high school, and now can run 35-40 minutes non stop.

Replies

  • BrettPGH
    BrettPGH Posts: 4,716 Member
    You know your body better than anyone. Will you be sore if you run the day before?

    I always take a day or two off before a race or event, just to make sure I'm rested. But do what you think will work best for you.
  • postrockandcats
    postrockandcats Posts: 1,145 Member
    Are you training inside or out? Are you familiar with the course? If you're running outside for the first time, take that Friday off to rest your body.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Play it by ear as you want to be well rested for race day.

    Generally I'll go for a nice easy run the day before a race to stay loose, some people will rest. There aren't any hard and fast rules. (If you do go for a run, short & slow.....)

    Good luck on your 5K!
  • ZombieChaser
    ZombieChaser Posts: 1,555 Member
    This is what I do:

    Run tonight (Wednesday) - 3K, and run Friday (prefereably a night run) 3K.

    The reason why is because a) less risk of injury and b) it's like revving the engine just a bit - you want your legs to want more and to go faster - that's the "mental" aspect. Come Saturday, you'll be primed to go run!
  • LovelyLifter
    LovelyLifter Posts: 560 Member
    I ran before my first 8 k but only a short run only about 2 mi at a slow pace I wouldn't suggest a long run

    Just do what works best for you... You know your body better than anyone else
  • Kekibird
    Kekibird Posts: 1,122 Member
    I'd keep it simple and pace yourself slowly so that you don't injure or pull a muscle before. Make sure to stretch before and after.

    I tend to let myself rest the day before a race and focus on my stretching and my eating so that I fuel myself properly.
  • GorillaNJ
    GorillaNJ Posts: 4,024 Member
    If it were me, I would take Friday night off to be fresh for Saturday. It also never hurts to drink a little extra water the day before a race.
  • Sox90716
    Sox90716 Posts: 976 Member
    This is what I do:

    Run tonight (Wednesday) - 3K, and run Friday (prefereably a night run) 3K.

    The reason why is because a) less risk of injury and b) it's like revving the engine just a bit - you want your legs to want more and to go faster - that's the "mental" aspect. Come Saturday, you'll be primed to go run!

    100% this!
  • MiloBloom83
    MiloBloom83 Posts: 2,724 Member
    Fof me, rest is the most important thing before any event. Depending on the duration of the event I'm doing, I will have a complete rest day for 1-2 days prior.
  • IronmanPanda
    IronmanPanda Posts: 2,083 Member
    This is going to be something only you can really call. It really depends on your overall run fitness and how your body reacts to off days.
    I would probably take Thursday off and have an easy run on Friday to keep my legs loose.

    Remember:
    "Puke after the finish line and you've gone out too easy, puke before the finish line and you've gone out too hard, puke ON the finish line and you have paced it perfectly."
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    definitely listen to your body but i usually get in a small run the day before a race (2 miles tops)
  • RGv2
    RGv2 Posts: 5,789 Member
    Only you know you. I personally would go out and give it hell for 5 miles the day before a 5K. I'm a seasoned runner, so I'd recover that day and be ready to go on Saturday (to me it made the 3.2 seem even shorter).

    Be careful with all the stretching advice you're getting. Make sure it's dynamic and not static. Static stretching can acually damage muscles and is proven not to prevent injury in runners. Dynamic is usually good pre and post.
  • n_unocero
    n_unocero Posts: 445 Member
    I usually rest the 2 days before a race, but i run races competatively so i need the rest so that my legs and body are ready to go. if you are just running the race as motivation to work out and you don't care about your time then i would say there's no harm in doing your run on friday.
  • rllewell
    rllewell Posts: 234
    I've done my share of 5K's and 10K's and I have always recommended taking at least 1 day rest as in not to run on Friday so that you are fresh and run your best time.
  • lorierin22
    lorierin22 Posts: 432 Member
    """Remember:
    "Puke after the finish line and you've gone out too easy, puke before the finish line and you've gone out too hard, puke ON the finish line and you have paced it perfectly."""""




    ^^^^^lol...that is too funny!

    I will be doing a 5k next Saturday and I have never been consistently training prior to a 5K before. I just did them with no preperation (and it showed.) So I have no advice of my own, but I am definitely stealing the advice of others for myself since I am currently in the early stages of training for a half marathon :bigsmile:
  • Mellie289
    Mellie289 Posts: 1,191 Member
    I say take Friday off if you care at all about your time. I think you'll have a much better run if you have a couple days rest in. I always do.
  • RGv2
    RGv2 Posts: 5,789 Member
    I usually rest the 2 days before a race, but i run races competatively so i need the rest so that my legs and body are ready to go. if you are just running the race as motivation to work out and you don't care about your time then i would say there's no harm in doing your run on friday.

    I run competitively as well. Like I said. Only the person knows their body. I put better times together when I ran the day before....
  • L00py_T0ucan
    L00py_T0ucan Posts: 1,378 Member
    I do a rest day before a race, but it's mostly for mental reasons. I like to be 'dying to go for a run' when at a race or fun run! :laugh:
  • bbygrl5
    bbygrl5 Posts: 964 Member
    This is a good question and a debatable one. For myself, I hurt trying to go into an event with no workout the day before. My muscles and joints seem to get stiff and I don't perform as well. I've learned from experience. For TM, I'm planning on taking 2-4 days off previous to the Saturday event, but probably a long and vigorous walk/semi-jog on the Friday before and a walk morning of.
  • n_unocero
    n_unocero Posts: 445 Member
    I do a rest day before a race, but it's mostly for mental reasons. I like to be 'dying to go for a run' when at a race or fun run! :laugh:

    this too!
  • n_unocero
    n_unocero Posts: 445 Member
    Only you know you. I personally would go out and give it hell for 5 miles the day before a 5K. I'm a seasoned runner, so I'd recover that day and be ready to go on Saturday (to me it made the 3.2 seem even shorter).

    Be careful with all the stretching advice you're getting. Make sure it's dynamic and not static. Static stretching can acually damage muscles and is proven not to prevent injury in runners. Dynamic is usually good pre and post.

    you make a good point about how a longer run would make the 5k seem shorter...i never thought of it that way! maybe i need to experiment and try this!
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    I usually rest the 2 days before a race, but i run races competatively so i need the rest so that my legs and body are ready to go. if you are just running the race as motivation to work out and you don't care about your time then i would say there's no harm in doing your run on friday.

    I run competitively as well. Like I said. Only the person knows their body. I put better times together when I ran the day before....

    This is my experience as well. I run the day before. Shoot, I ran a PR 5K the day after a 13 miler.
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