The training is done and the best thing you can do between now and race day to ensure you get the most from your recent training is to rest and try get an early night in the days before the race.
Think about what the weather might be like and always be prepared for the worst by making sure you have a rain jacket and maybe a hat & gloves packed. Familiarise yourself with the surrounding area by taking a look at the race route map as this makes it easier to plan your route to and from the event.
Make sure to arrive at the venue in good time to avoid any unnecessary panic and to allow time for a short warm up. You may think the warm up is unnecessary for the race distance but this is when you discover if all is ok and you’re ready for action. During the warm up you might notice that your shoe laces are too tight for example.
Race Day Tips
- Collect your race pack as soon as possible.
- Pin your race number to running top and try it on.
- Pack a plastic bag to keep items dry as a just in case.
- Vaseline for those delicate areas.
- Don’t try anything new on Race Day.
- Pre plan an after run meet up point for friends and family.
- Warm up before the start.
- Enjoy the event.
Note: Distances in Metres / Kilometres.
5K Beginner – Finisher
- Day 1: 5 Min Brisk Walk. 25 Min Run. Walk to finish
- Day 2: Rest
- Day 3: 5 Min Brisk Walk. 25 Min Run. Walk to finish
- Day 4: 5 Min Brisk Walk. 30 Min Run. Walk to finish
- Day 5: Rest
- Day 6: Race Day. 5-10 min easy jog to warm up, finishing about 10 minutes before Race starts
5K Intermediate – Targetting 25-35 Mins
- Day 1: 20-30 Min Easy
- Day 2: Rest
- Day 3: 10 Min Easy, 6 *1 min @ Race Pace from TT, 1 min jog Recovery between reps. 10 Min Cool down
- Day 4: 15-20 Min Easy
- Day 5: Rest
- Day 6: Race Day. 5-10 min easy jog to warm up, finishing about 10 minutes before Race starts
10K Beginner – Finisher
- Day 1: 20-30 Minute Run at constant easy Pace
- Day 2: Rest
- Day 3: Tempo Run. (10 mins easy pace followed by 20 mins faster then 10 easy to finish) Slightly faster than conversation pace.
- Day 4: 15-20 Min Easy
- Day 5: Rest
- Day 6: Race Day. 5-10 min easy jog to warm up, finishing about 10 minutes before Race starts
10K Intermediate – Targetting 45-60 mins
- Day 1: 6-8K or 40 mins Easy
- Day 2: Rest
- Day 3: 10 Min Easy, 6 *1 min @ Race Pace from TT, 1 min jog Recovery between reps. 10 Min Cool down
- Day 4: 15-20 Min Easy
- Day 5: Rest
- Day 6: Race Day. 5-10 min easy jog to warm up, finishing about 10 minutes before Race starts
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