Training Workouts For Your Race Week

June 23 | Posted by The SportsAndFamily.com Staff | Training

Regardless of whether it is the first race or fiftieth, every runner finds race week to be a time of increased anxiety and a true test of nerves. The months of carefully planned training and intensive workouts were designed for optimum race readiness, both physically and mentally. At the end of the training program with race day in sight, it’s only natural to think of the days before the race as a time to switch gears and put more emphasis on being well rested or perhaps intensify their fitness training routine to achieve greater endurance and stamina. These strategies might seem like a good idea in order to replace the pre-race jitters with a boost of confidence, when actually they may do more harm than good.

The key concept to keep in mind is that all the months of diligently following a running plan and sports fitness workouts are what have brought you to this point, and brought you in the best physical condition possible. The hard training is done, and the last few days before the race are not a window where there will be any increases or decreases in your level of fitness. So what is the best strategy for race week? Don’t stress over what you think you should or shouldn’t be doing differently in order to maximize your race readiness. Follow the school of thought that brought you to this point, and that is to continue with a consistent and steady schedule. It’s just not practical to start making changes to your routine during race week since you can only anticipate what the outcome will be. There may not be enough time before the race to recover from any unexpected affects, and could potentially undermine the months of training you put in to get you to this point and rattle your confidence rather than boost it.

The best way to go into race week is to maintain the regular training routine that you have been following, just tailoring your workouts to reflect the actual race as if they were a trial run for speed, pace and form. On race day you won’t feel the panic of wondering if there was something else that you could have done to prepare. When you follow these workouts during race week you will be strong and confident on the day of the race.

5K/10K
Sunday: Eight to ten easy miles.
Monday: Four to six easy miles and six 20 second stride sessions.
Tuesday: Warm up-2 miles, One mile at 10K race pace-not faster (3 times) with 2-3minute recovery jog and two mile cool down.
Wednesday: Four to six easy miles.
Thursday: Four to six miles with 5 times 1:00 “on”/1:00 “off” at 5K race pace.
Friday: Day off OR Three to five easy miles.
Saturday: Three to five easy miles and six 20 second stride sessions.
Sunday: 5K or 10K race.

Half Marathon
Sunday: Ten to twelve easy miles.
Monday: Four to six easy miles and six 20 second stride sessions.
Tuesday: Two mile warm up, two miles at goal 1/2 marathon race pace, one easy mile. 5 times 1:00 “on”/1:00 “off” at 10K race pace and one mile cool down.
Wednesday: Four to six easy miles.
Thursday: Two mile warm up, ten times 30 seconds at 10K effort with 60 second recovery jog, two mile cool down.
Friday: Three to five easy miles or OFF
Saturday: Three to five easy miles and six 20 second stride sessions.

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