Less than 2 weeks til first 10K race - advice needed!

michellepearson224
michellepearson224 Posts: 72 Member
in Fitness and Exercise
Hi,

Thanks to all who gave me advice on my previous running post. I'm now less than 2 weeks from my first 10k on 15th Nov and am torn between trying to fit as much running in as possible and being worried about over training! I still haven't run a full 10k - I got to 8.6 last week and tonight I did 8k at a slightly faster pace. I also do some shorter runs, between 5-7k.

I'm not exclusively running - I do a couple of spin classes a week and I swim on rest days sometimes, but I'd like advice on how to maximise my last 11 days of training. I plan to have the day off before the race and rest completely.

Or should I just stop overthinking it because nothing I do now will make a huge difference?!

Replies

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    STOP overthinking. :) The final 11 days are for running some easy miles and making sure you're rested for the race. Overtraining can lead to injury or being physically rundown during the race. Think about it: that extra 1.4km isn't any kind of extra distance that will hurt you. If you can run 5 miles (you have), then you can run 6.

    Plenty of people run races without going the full distance the first time: many half-marathon and marathon beginner training plans don't have you do the race distance beforehand. You get close to it, but don't hit it. A 10K is awesome, but it's also not a distance that will cause bonking or whatnot.

    The key is that you've trained by running consistently and slowly built your mileage up. Trust your training. There's also the adrenaline rush on race day that will help push you along.

    The other advice I have is: if you have done mostly treadmill running and little outside running, then run outside for some of these last few runs, just to get acclimated to how different ground versus treadmill feels.

  • michellepearson224
    michellepearson224 Posts: 72 Member
    Thanks...have done a mixture of treadmill and outside training. Think I'm just panicking a bit because it's my first one but you've been helpful - thankyou.
  • yesimpson
    yesimpson Posts: 1,372 Member
    If you can do 8.6K now, race day excitement will carry you through the rest. Don't go overboard now as you risk injury or tiredness on the day.
    Eat and sleep well the few days before the rest and don't start off too fast when the gun goes - good luck!
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    michellepearson224 wrote: »

    Or should I just stop overthinking it because nothing I do now will make a huge difference?!

    Yep. That's pretty much the deal. Relax and enjoy running. Have fun at your 10k. I have no doubt you'll finish and enjoy it.

  • Inds13
    Inds13 Posts: 11 Member
    Be sure to take a rest day the day before the race! Races are great fun especially at the start when everyone takes off, but pace yourself based on your goals and save some energy for the grand finale! Good luck! You'll do great!
  • Working2BLean
    Working2BLean Posts: 386 Member
    Two days of rest is not a bad idea.

    It sounds as if you do "recovery workouts" where you don't stress yourself but get your blood flowing with spin and swim.

    I would not push hard for that last week.

    You seem to really be preparing well. And there are more races to run. You dont have to overtrain for this one.

    In the future I'm sure you will have the opportunity to simulate your actual race or very close to it.

    I find race day simulations a couple weeks out build confidence. Right now... May be cutting it close

    You know you can make it

    Race to complete not compete! Next race can be faster.

    Well done in your overall fitness work. I would say to not overcook your legs and risk an overuse injury this close to race day.

    Since you bike, swim, and run... A sprint triathlon could be on your 6 month radar. They are easier. A shorter swim, 25 mile bike, and only 5K.

    Congratulations on really going after your goals!! You are inspiring! Enjoy this coming accomplishment. You worked hard for it.

  • brandiuntz
    brandiuntz Posts: 2,717 Member
    Panicking/jitters is normal. :) I have been extremely nervous at every "first" distance I've done. I can't say enough to trust yourself and the work you've done. Stick close to whatever running schedule you're used to, like if you always run Monday, Wednesday, Friday. The week of a race, I usually shorten the distances slightly (instead of running 6 miles, maybe just 4), but try and run the same days, so I'm sticking with my habits. Taking the day off before the race as a rest day is good, too.
  • michellepearson224
    michellepearson224 Posts: 72 Member
    Awww thankyou! Sprint triathlon sounds a great idea! :smile:

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