Advice for week up to Raheny 5 miles

EdMoses

Hi all,
Have been dipping in and out of the forum over last few months and have learned loads thanks. I`m a bit of a novice at this running lark really though I do love it. Began as a couch loving, beer swilling, pizza eater at the start of last July and managed to get around a 10k (54mins) at the end of July. Had great plans thereafter but injury, based on my inexperience no doubt, put paid to such aspirations. So now I`ve been back running since November (bought myself a Garmin ) and have been building up the mileage bit by bit. Did my first 10 mile lsr on Sunday and was delighted with myself! My question is this: What should I be aiming to do over the next 9 days in the build up to the Raheny 5 mile race? Am so wary of getting injured again so just looking for some sort of an idea as to what sort of buildup would be advisable. Also what would be a reasonable time to finish in based on my 10k? Thanks in advance! Ed.

christeb

Based on 54 mins your 5 mile should be around 42 / 43 I would guess?

Re: your training week, do what you've been doing, maybe throw in something around 7 / 8 miles on Weds or Thurs, so you're keeping some distance and not dropping everything for the race. This is assuming your "A-goal" is something longer than this race? You can do a few easy miles on Friday and then take Saturday off.

See you on the start line, fingers crossed we get a nice day

Mr Slow

Just take two days off before the race and keep your weekly runs as normal, nothing you do now will improve your time on Sunday, just keep the legs ticking over. At this stage you should just be getting around the course comfortably with the long term goal of increasing distance, speed comes only once you've built up a solid endurance base. Make sure and warm up on the day!

Good luck on Sunday.

EdMoses

Hi folks, thanks a lot for the advice. Did a long run yesterday and have a sore heel today which I`m hoping won`t keep me out of Sunday`s race! Fingers crossed!