The peak of 10K training: Race week (week 20 of 20)
The 99 percent preparation comes to an end. Time to rest up for the One percent
perspiration! Run 60 percent of your usual mileage. Run eight miles instead of
ten miles seven days pre-race. Your interval session drops to two miles or less,
at 5K race pace.
Run that last interval session 3-4 days pre-race.
A few race day reminders
Put all the running you have practiced to good use.
Complete a sensible warm up, stretching and strides.
Run the first mile 3-5 seconds faster than goal pace (unless it is up hill).
Settle into a steady and economical pace with a group of runners.
Pull gently away from these runners when they begin to slow down.
It does not matter if one or two runners tag onto your pace; you may get a chance to use
Let other runners pull away from you if they increase speed by more than 5 seconds per
Maintain even pace mid-race.
Make your penultimate mile a good one.
Make a long sustained drive to the finish.
Walk then run easy to rid your muscles of lactic acid, and to decrease stiffness from blood pooling.
No shortcuts to fast 10Ks
Runners finding this web page first, and hoping to find a shortcut to fast 10K times can jog back to week one of 10K training...then find the point at which they could enter this 20 week program safely.
This web page is based on running 30 miles per week? Go here if you're running 40-60 miles per week
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
Week One of 20 week training for 30 miles per week runners
Peaking...week 19 of 20 for 10K running
Beyond your 10K race; week 21
10K Running, Training & Racing: The Running Pyramid book summary.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing: The Running Pyramid, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com
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Alternative Book Ordering options if buying David Holt's running books.
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Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...10K & 5K Running, Training & Racing and other books by David Holt, this web page or www.runningbook.com, and contact me at firstname.lastname@example.org to let me know the material is being used or reviewed.
This page is the peak of 10K training: Race week and race day (week 20 of 20)