9 replies to this topic

[annabananabomb]

I just posted this question in another thread but thought it might be a bit more appropriate over here.

Do you need to taper for a 10K race?  How important is it?

At the moment I'm running a 5K on Monday, 7K on Wednesday and 10K one day of the weekend.  Mostly easy paced, I don't really time my runs or try for anything specific other than enjoying myself.  If I have a 10K race on the weekend should I just stick to my regular routine?

[Bellthorpe]

Your regular routine would be fine. It already has a taper built in, Thursday and Friday.

[BostonCalling]

Maybe do some strides on Friday.  Say 8 x 200's.  Not too hard, but slightly faster then your 10km pace.  Also, make sure you have a really good warm up before Sunday.  I vaguely recall reading a thread on here about pre-race prep, with most people saying they ran PB's over 5/10 km with a solid warm up.

[annabananabomb]

BostonCalling, on Jul 22 2009, 02:13 PM, said:

Maybe do some strides on Friday.  Say 8 x 200's.  Not too hard, but slightly faster then your 10km pace.  Also, make sure you have a really good warm up before Sunday.  I vaguely recall reading a thread on here about pre-race prep, with most people saying they ran PB's over 5/10 km with a solid warm up.

Thanks BostonCalling - I'm very much a Noobie so I'm not sure what 8 x 200's are.  Is that 8 sets of 200metres running hard?

Good advice about the warm up, I think I recall reading the same thing, and they were also saying that if the warm up hurts a little it's a good sign!  I'll make sure I keep that in mind.

I'm trying to work up to doing 3 x 10K runs a week, plus one 15 - 20 minute hard out interval run on the treadmill at the gym.  Would strides be better for a) general fitness and improving my 10K time?

[BostonCalling]

annabananabomb, on Jul 22 2009, 02:23 PM, said:

Thanks BostonCalling - I'm very much a Noobie so I'm not sure what 8 x 200's are.  Is that 8 sets of 200metres running hard?

Good advice about the warm up, I think I recall reading the same thing, and they were also saying that if the warm up hurts a little it's a good sign!  I'll make sure I keep that in mind.

I'm trying to work up to doing 3 x 10K runs a week, plus one 15 - 20 minute hard out interval run on the treadmill at the gym.  Would strides be better for a) general fitness and improving my 10K time?

Yep.  8 x 200m, but not flat out.  This should be an easy session.  Just keeping the legs ticking over.  I like it because if you run it slightly faster than your goal pace on Sunday, then when you set off on Sunday, it will feel easy.  Sort of.  I also believe that if you do nothing for three days leading up to a race, then you will probably find it harder on the day, because the body has started going into rest mode.  Just my thoughts.

With your running, just make sure you are adding some variety.  I think someone once said "if you run a slow Tan every second day, you would become good at running a slow Tan".  If you get my drift.  The way to improve your running, over time, is to add speed and interval sessions, as well as some hill work.  

I guess you need to make the decision.  Are you running for general fitness, or are you running to improve times.  If it is just for general fitness, then keep doing your 3 x 10k.  If you want to improve your times, you must add the speed sessions..... gradually.

Yep.  Make sure you get your heart rate up before the start Sunday.  There is always a momentary pause for reflection and prayer before Sri Chinmoy races, so that will give you time to relax before the gun goes off.

Good luck!

[annabananabomb]

Sorry for all the questions - but what do you do between each set of 200? Have a little rest?

My overall goal is to run for fun and fitness... but, having a more specific goal in mind does help me stick to a regular routine.  I'd love to do a sub 50 minute 10K race, that's my immediate goal.  For the future I'm hoping to complete a half marathon next year, but at the moment I'm just focussing on improving my 10K race time.  I did 52:32 at my first race Run Melb about 4 weeks ago.  Speed sessions just confuse and bewilder me at the moment!  There's so much info out there it's hard to know what to do!

I get a lot of variety in my exercise routine in general (lot's of riding, boxing, weights, yoga and swimming).  But I did really enjoy doing some hill runs recently while I was on holidays and am definitely wanting to keep things fresh and exciting!  Am thinking my long run on the weekends is a good chance to do this as I can meet with other CKers at a variety of locations to broaden my repetoire.

PP is 2.5Ks from my house, so I'm thinking a brisk walk/light jog to the race and then some star jumps (and generally looking like an idiot with a big grin on my face) while I wait around!

[moby]

ABB

Joining in with a training group is a good way to learn about speed sessions.  There were some groups meeting at Federation Square in the lead up to Run Melbourne and I think they are continuing.

[BostonCalling]

annabananabomb, on Jul 22 2009, 02:52 PM, said:

Sorry for all the questions - but what do you do between each set of 200? Have a little rest?

My overall goal is to run for fun and fitness... but, having a more specific goal in mind does help me stick to a regular routine.  I'd love to do a sub 50 minute 10K race, that's my immediate goal.  For the future I'm hoping to complete a half marathon next year, but at the moment I'm just focussing on improving my 10K race time.  I did 52:32 at my first race Run Melb about 4 weeks ago.  Speed sessions just confuse and bewilder me at the moment!  There's so much info out there it's hard to know what to do!

I get a lot of variety in my exercise routine in general (lot's of riding, boxing, weights, yoga and swimming).  But I did really enjoy doing some hill runs recently while I was on holidays and am definitely wanting to keep things fresh and exciting!  Am thinking my long run on the weekends is a good chance to do this as I can meet with other CKers at a variety of locations to broaden my repetoire.

PP is 2.5Ks from my house, so I'm thinking a brisk walk/light jog to the race and then some star jumps (and generally looking like an idiot with a big grin on my face) while I wait around!

Jog back recovery for the 200's.

You are not on your own with confusion over speed sessions.  Agree with Moby.  If you can join in with a running group or buy some running mags (better still subscribe), there are plenty of ideas in there.  With Spring and Summer coming up, it is a great time to get in to some lung busting workouts.  You will love it.

Absolutely meeting up with other CR's, will help you with your progress.  Having said that, you seem to be progressing well already.

As for Sunday, how about on your way to PP, add in some 80-100m surges, while you are jogging.  These will get your heart rate up and might save you from doing Star Jumps in front of everyone (at least we would know who you are).

[annabananabomb]

I think you'll notice me anyway with my big goofy grin!  I get so excited!

Thanks so much for all your advice, buying a running mag sounds right up my alley!

I don't want to get too technical with it and figure if I stick to a good base routine, mixing it up when I can, include lot's of fun cross training, and listen to my body when it needs a break I'll do well.

But a little research in mags, and learnings from other CR's will certainly help!

[anzo]

A training taper would provide some benefits and will ensure:

-your fully recovered mentally and physically
-fuel stores are topped up.


Usually, carbohydrate loading is not necessary to follow with taper. Carbo loading will only be beneficial in events lasting 90 mins or longer.