Running News Daily is edited by Bob Anderson in Los Altos California USA and team in Thika Kenya, La Piedad Mexico, Bend Oregon, Chandler Arizona and Monforte da Beira Portugal. Send your news items to bob@mybestruns.com Advertising opportunities available. Train the Kenyan Way at KATA Kenya. (Kenyan Athletics Training Academy) in Thika Kenya. KATA Portugal at Anderson Manor Retreat in central portugal. Learn more about Bob Anderson, MBR publisher and KATA director/owner, take a look at A Long Run the movie covering Bob's 50 race challenge.
Index to Daily Posts · Sign Up For Updates · Run The World Feed
It’s hard to know what to do in the taper week leading up to your race. Run too much, and you risk showing up to the start line tired; run too little and you risk feeling sluggish on race day. Figuring out this balance takes some trial and error, but if you’re not sure what to do, consider adding this quick, feel-good tune-up workout into your training plan the week before your race.
It may sound crazy to do a workout so close to your goal race, but this quick session is designed to get your legs moving without wiping you out. It should be done no less than three days before your race (even further out if you’ve got a long race on the calendar), and is an opportunity to remind yourself what race pace feels like.
In other words, don’t be a workout hero–run your goal race pace and no faster, and resist the temptation to do extra intervals. (Save that energy for the start line!)
The workout
Warmup: 10-15 minutes’ easy jog, followed by form drills
Workout:
1 km at race pace, followed by two minutes’ rest
2-4 x 400m with 1:30 rest (run these at a pace that feels comfortable and strong–don’t get caught up in the numbers)
800m at race pace
Cooldown: 10 minutes’ easy jog, followed by light stretching.
(07/29/2023) Views: 643 ⚡AMP