10K Race Advice Needed!

ZenInTexas
ZenInTexas Posts: 781 Member
in Fitness and Exercise
Looking for some advice from experienced racers and runners. I am going to run in a 10K race on Thanksgiving. My current running schedule is to run Monday to Friday, between 3.5 and 4 miles each day. On Saturdays I do a long run, I'm up to 7 miles. I take a day off on Sundays. So my question is this, in the few weeks remaining how do I maximize my training to do the best I can on race day? Should I increase the mileage during the week? Run more? Run less? I did a brief online search but everything seems to be geared to those who are starting from scratch with beginner programs. Thanks for your help!!

Replies

  • drgndancer
    drgndancer Posts: 426 Member
    http://www.coolrunning.com/engine/2/2_4/145.shtml

    I used these guys program to prep for my first half marathon. My guess is that you'll want the Beginner or Intermediate level program. Both are geared toward people with at least a few months of experience (more obviously for the Intermediate). A little poking around and you'll find that this site has good, solid plans for most distances and experience levels. I'm going to say you might want to take at least two days off a week, I personally feel like I don't get enough recovery from only one. That's a personal matter though and totally your call.
  • gillybeanz74
    gillybeanz74 Posts: 34 Member
    Your already running to much for training for a 10 K you should maybe only run 3 times a week and a LSD (Long Slow Distance) on the weekend. The week of your race taper off and do not run the the few days before. Your last LSD you do before race day is run at the your "race Pace" but make sure you take some rest before your race. Also start slow on race day you don't want to get yourself to tired to soon. Run in gears as they say. Start slow, then go a little faster and give it your all the last 1-1.5K. Good luck!!
  • toogsmom
    toogsmom Posts: 81 Member
    I think the answer depends on what your main goal is from your 10k run!
    If the goal is to better your time ....i would recommend a couple days each week on speed training added to a "normal" amount of running.
    If the overall goal is just to continue to be able to run that distance and without "dealing " with soreness ( overall endurance) I would say to do 2 long runs a week .....rotating short runs in!
    Be careful not to overtrain .....AVOID injuries!!!! Remember there are other types of strength building exercise to build up the glutes , hamstrings ,,,,etc that will help your overall running abilities!
  • toogsmom
    toogsmom Posts: 81 Member
    make sure the week leading up to your run that you REST!!!!!!! At least 3 days or more! Your body really does need recovery time!
  • ZenInTexas
    ZenInTexas Posts: 781 Member
    Thanks for the tips and the link, that looks like it might be just what I need. I really appreciate it!!
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Your already running to much for training for a 10 K you should maybe only run 3 times a week and a LSD (Long Slow Distance) on the weekend. The week of your race taper off and do not run the the few days before. Your last LSD you do before race day is run at the your "race Pace" but make sure you take some rest before your race. Also start slow on race day you don't want to get yourself to tired to soon. Run in gears as they say. Start slow, then go a little faster and give it your all the last 1-1.5K. Good luck!!

    Not too much at all. The more you run, the better you will perform.

    OP, with this short amount of time left before the race, it's unlikely that you can gain any additional fitness that will make a measurable difference, but you can certainly do things to hinder your performance. I would suggest you don't do anything different from what you have been doing until the week of the race. That week, cut the mileage back by about 75% (including the race distance in that number) and take an extra day off two days before the race.

    Good luck and enjoy the race!
  • drgndancer
    drgndancer Posts: 426 Member
    Not too much at all. The more you run, the better you will perform.

    OP, with this short amount of time left before the race, it's unlikely that you can gain any additional fitness that will make a measurable difference, but you can certainly do things to hinder your performance. I would suggest you don't do anything different from what you have been doing until the week of the race. That week, cut the mileage back by about 75% (including the race distance in that number) and take an extra day off two days before the race.

    Good luck and enjoy the race!

    Oh, I missed the Thanksgiving part on the first read through. Yeah, Carson's right, don't mess around with your training this close to race time. The plans I posted are intended for eight weeks out from the race. You have sufficient fitness to finish the race now, and you aren't likely to improve it much in three weeks. Keep doing what you're doing and bookmark the training plans for your next race.
  • ZenInTexas
    ZenInTexas Posts: 781 Member
    Thanks so much guys!! I really appreciate the feedback from those with experience since I'm so new to this! So much to learn!

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