1. Train as normal until Tuesday. On Wednesday do 5-10 short sprints of say 100m somewhere around the speed you want to race at on Saturday. On Thursday and Friday do not train.
2. Set a realistic goal and determine a tactic to achieve it. Eg get a better runner to pace you or use your GPS watch to race against a ‘course’ or against a fixed speed. Or use that watch to run at a constant pace.
3. Look up what a dynamic warm up is and use one on Saturday morning allowing plenty of time to do it, finishing 10 minutes before you start the race.
4. Eat lightly and normally on Friday. Stay hydrated on Friday. On Saturday drink and eat as little as you can without feeling ill or risking throwing up.
5. Your attitude and determination and aversion to pain will make at least 2% difference to your time I reckon. So you have to adopt whatever mental strategy that works best for you to overcome that. Personally I know it’s going to hurt and I prepare myself to live with that and visualise the glory at the end (maybe!)
A more detailed look at this subject is discussed and there are various plans and other tips all over this blog.
- 10K Race Day Weekend Recap (mybeahvida.wordpress.com)
- Brass Tacks: Maudie’s Moonlight 5K 2013 (blobtoblog.wordpress.com)
- 5k Fear (plaviska1970.wordpress.com)
- Testimonial of a running junky. (thetechsideoffit.com)
- Two Castles 10k (russruns.wordpress.com)
- 5K in 20 minutes…19 minutes 18, 23? What’s the difference (the5krunner.com)
- A-Z is Over … Back to Whining … I Mean Running (myfirst5k.wordpress.com)
- The Challengers – Week 9-14 June (runit24.wordpress.com)
- Stuck in Stale (run5kaday.wordpress.com)
- A Solid Weekend of Running (run10k31blog.com)