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what to do on the week leading up to a race

  • 21-03-2009 5:40pm
    #1
    Sosa
    Registered Users, Registered Users 2 Posts: 3,209 ✭✭✭


    Hey all,
    I have a 4m race next Sunday and i want to go into it giving myself the best chance of doing well.

    In recent weeks/months i have done to much leading up to races and my performance suffered,i still did well in them,but feel that i could have done better with proper preperation the days leading up to it.

    So then,the last two weeks have been good training weeks for me.
    I have done 90+m with a combination of Long runs,short runs,recovery runs and fast paced runs,so i am happy with that.

    So what do i do this week ?

    I was thinking of :
    Mon 6m @ Sub 7:00 Pace
    Tues 6m - Nice and Handy
    Wed 6m @ Sub 7:00 Pace
    Thurs - Rest
    Friday - 6m - Nice and Handy
    Sat - Rest
    Sunday - Race

    Only 28m for the week.....

    All advise and opinions appreciated


Comments

  • #2
    cfitz
    Registered Users, Registered Users 2 Posts: 1,691 ✭✭✭cfitz


    If it was me, I'd take Monday/Tuesday and Friday off rather than Thursday and Saturday. On Saturday I'd just do a warm-up jog, some strides, and a warm-down jog. Apart from that, I'd try to keep the structure similar to previous weeks and just do less - so if Wednesday is usually 6 x 1600m, then maybe do 3 x 1600m instead; or if it's usually a 6 mile tempo, maybe do a 4 mile tempo etc.

    A lot of it is down to how you feel yourself, apparently your body can get away with doing very little in the week before a race if that's the race you're trying to peak for, but I'd advise reducing the length of the runs rather than taking 3 days off in a row!


  • #3
    Racing Flat
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Racing Flat


    The sub 7 runs are a bit in no mans land territory i think.

    Mon 6 easy (7.30 pace or slower)
    Tues 2 x 10min tempo at 10mile pace OR 4 x 1k at slightly slower than 5k pace
    Wed 6 easy
    Thurs 6 easy with 4 x 20secs at 1 mile pace
    Fri Rest
    Sat 3 easy with 4 x 30secs at race pace
    Sun Race


  • #4
    Sosa
    Registered Users, Registered Users 2 Posts: 3,209 ✭✭✭Sosa


    Racing Flat wrote: »
    The sub 7 runs are a bit in no mans land territory i think.

    Mon 6 easy (7.30 pace or slower)
    Tues 2 x 10min tempo at 10mile pace OR 4 x 1k at slightly slower than 5k pace
    Wed 6 easy
    Thurs 6 easy with 4 x 20secs at 1 mile pace
    Fri Rest
    Sat 3 easy with 4 x 30secs at race pace
    Sun Race

    I'm going to give this ago for the week RF,thanks for the advice.
    I did the 6 easy this morning


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