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Advice needed on final few days before 5km Race during marathon training

  • 18-09-2012 5:16pm
    #1
    Micilin Muc
    Registered Users, Registered Users 2 Posts: 2,842 ✭✭✭


    I'm racing the Rathfarnham 5km on Sunday and am in the middle of marathon training.

    How should I structure the rest of my week to leave me in the best shape for Sunday?

    I have three sessions left to complete in the four days between now and then. In what order should I do them?

    • 16km VO2 max (6 x 1000m repeats)
    • Recovery running day of 10km in the morning and 6km in the evening.
    • Recovery run of 8km
    • Day of rest.
    Any other advice welcome!


Comments

  • #2
    KielyUnusual
    Registered Users, Registered Users 2 Posts: 1,900 ✭✭✭KielyUnusual


    I'd do them in exactly that order. They seem to decrease perfectly in intensity to leave you in good shape for the 5K on Sunday. Best of luck in it.


  • #3
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    Does your schedule include a race as well as a VO2 Max session?

    If not I would be replacing the 6 x 1k with the 5k race. A 5k Race is a pretty good VO2 max session in itself.


  • #4
    Micilin Muc
    Registered Users, Registered Users 2 Posts: 2,842 ✭✭✭Micilin Muc


    There is no race scheduled for this week of the plan (P&D55-70), but it's a race and distance I've wanted to do for a long time and have my heart set on it.

    I was thinking the VO2 Max session would give me confidence for the race as I haven't done many of them yet in this training cycle. Apart from the confidence, will the VO2 Max on Wednesday benefit me physically for Sunday? Or should I do next week's VO2 Max tomorrow instead (14km with 5 x 600m)?


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