Here’s how to design the week leading up to your 10K race. Take notes!
Late Summer is classic 10K-racing time! Are you one of the many women who will be running a 10K race in the next few weeks? It’s time to start thinking about that final week of training. Here’s how to run and what to eat before you get to the start line.
One Week To Go: Run The Distance
7 days out from your race is the final time you should run the entire distance in training. Don’t go all-out, but aim to cover the distance at around 80-90% of your race pace. The key here is to give you confidence, and get one final long training session done. The aim is not to exhaust yourself. You need to be able to recover in time for the race. The race itself is the focus! Rehydrate and refuel after the training session with a balanced meal of protein and starchy carbohydrates. Add electrolytes to your water in this hot weather.
During The Week: Keep Active
In the week leading up to your 10K, don’t stop running. Keep your legs fresh with shorter, more intense sessions. There’s plenty of time for recovery. Keep your training sessions around 5K in distance. Introduce intervals of faster-paced running with recovery periods. The fast intervals should be short (100-200m). The aim is to keep speed in your legs and sharpen up without covering too much distance. These sessions are psychological as well as physical! Keep drinking lots of water this week. Fuel your body with healthy food that won’t cause any digestive problems. Don’t do anything new.
Downtime: Have A Race-Day Plan
You might have more downtime than usual in this final week. Keep your mind active to avoid last-minute worries. Think about your target finish time, then work out your 3k, 5k and 8k target split times. (Divide your target time by 10, then multiply by 3, 5, 8). On the day, write these on your hand or arm so you can keep on track.
Eating & Drinking: Support Your Body
In the final few days, think about foods and drink which will support your body and not work against it. Cut out alcohol, and cut down caffeine. Less caffeine helps you sleep better, and if you choose to use caffeine to fuel your race performance, it will have more of an effect. Don’t eat anything new, and choose foods which energise you and digest well. Remember to keep drinking lots of water every day.
Your Final Run: 3 Days Before
3 days before your 10K race should be your final run. Stick to interval efforts to get your body ready for racing at a faster pace and pushing through discomfort. Your intervals should be 100-200m and significantly faster than your normal running pace. You have 2 full days to rest and recover. If you want to run 2 days before the race, keep it very short and slow (just to satisfy your mind!)
The Night Before: Rest
There’s no need to carb-load for a 10K race. Normal meals will provide enough carbohydrate and glycogen to fuel you through 10K (and much more!) Don’t risk overloading your stomach with too much food. Err on the side of plainer foods which will digest well. Pack your race bag and make sure you have everything organised. Relax, wind down, and go to bed early if you can. Aim to get a good night’s sleep because you might be up early for the race.
Put into practice what you have just read: Boudavida Womens 10k Windsor
Good luck! Share your 10K stories and successes with us on the running4women Facebook page.
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As a dedicated runner with a passion for endurance training and race preparation, I bring a wealth of knowledge and experience to guide you through the intricacies of preparing for a 10K race. Over the years, I've honed my expertise through firsthand experience, studying the latest scientific advancements in running, and collaborating with seasoned athletes and coaches. Let's delve into the key concepts highlighted in the article and explore how to optimize your training week leading up to a 10K race.
1. One Week To Go: Run The Distance
Seven days before the race, it's crucial to run the entire 10K distance at 80-90% of your race pace. This final long training session serves to boost your confidence without overexerting yourself. The focus is on recovery, so ensure you rehydrate and refuel with a balanced meal containing protein and starchy carbohydrates. Adding electrolytes to your water becomes essential, especially in hot weather.
2. During The Week: Keep Active
In the days leading up to the race, maintain your running routine with shorter, more intense sessions. Stick to around 5K in distance and incorporate intervals of faster-paced running with recovery periods. The goal is to keep your legs sharp without covering too much distance. Hydration remains a priority throughout the week, and nourish your body with familiar, healthy foods to avoid digestive issues.
3. Downtime: Have A Race-Day Plan
As race day approaches, use your downtime wisely to stay mentally engaged. Plan your target finish time and calculate 3K, 5K, and 8K target split times. Writing these on your hand or arm will help you stay on track during the race.
4. Eating & Drinking: Support Your Body
In the final days, focus on foods and drinks that support your body. Cut out alcohol and reduce caffeine intake to improve sleep quality. Stick to familiar, energizing foods that digest well. Hydration remains crucial, so keep drinking ample water daily.
5. Your Final Run: 3 Days Before
Three days before the race, engage in your final run with interval efforts of 100-200m, significantly faster than your normal pace. Allow two full days for rest and recovery. If you choose to run two days before the race, keep it short and slow to satisfy your mind.
6. The Night Before: Rest
Contrary to common beliefs, there's no need for extensive carb-loading for a 10K race. Stick to normal, well-digestible meals, avoiding the risk of overloading your stomach. Organize your race essentials the night before, relax, wind down, and aim for a good night's sleep to ensure you're well-rested for the early race morning.
By following these meticulously crafted guidelines, you can maximize your performance and increase your chances of a successful 10K race. Good luck, and may your race be a testament to your dedication and preparation!
