Running Expert by Tom_Bedford

• Final week preparation for a 10km

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  May15201312:05 p.m.

  Before we get into todays blog I just want to share with you that it is two years to the day that Sammy Wanjiru died. I had a look back at the blog I wrote and it was such a shocking time. Two years on and the marathon world still misses Sammy’s character and brilliance. I am declaring today ‘Sammy Wanjiru Day’ so you must all do your next run fast and toast Sammy’s 26 years on this planet with a beer!

  It is 10km season with the Great Manchester Run happening on the 26^th May and the Bupa London 10,000 on the 27^th May. With just over a week to go I though it be useful if we look at what things you can do that will make a difference on race day.

  

  
  Last minute training
  I will avoid too much training session advice because if you are running the race I am sure you have been training and using a program so please stick with it. What I will advise is that with a 10km you do not need a 'taper' as large as a marathon but there should be an attempt to freshen your body up for race day.

  I would do my last hard training session/effort a week before the race (Saturday/Sunday). I would then look at doing an interval training session that would be on a Tuesday/ Wednesday I.e. 6 x 800metres/ 3mins effort with 90 seconds recovery but the effort should be at 80%. Remember to warm up and down!
  General runs should be easy at a talking pace and make them progress the effort until the end. At the end do some stretches and drop in some strides i.e. 4-6 x 100metres @ 90% effort. Do not do a full out sprint, just stretch out your legs.
  If you are doing the race on a Sunday I would do your last run on the Friday and take the Saturday off or do a very easy 10- 15mins jog/stroll!
  
  Food
  A 10km is a completely different kettle of fish to any carbo loading you might do for a marathon. Eat as you normally would but maybe have a pasta or rice meal the night before the race. Anything more than this and you are just fuelling up your machine with petrol that will not be used.
  
  Pace judgement
  It is very easy to get carried away in a 10km by going off too hard. The adrenaline rush will make you feel like you are swimming after a mile or two. I suggest you work out what pace you are capable of and do your Tuesday session/ run at that pace. You could do this at a local track or maybe use our mapping tool to measure out the route.
  
  If anyone has any questions please get in touch and I will do my best to help!

  Tom

  Comments (4)

  • Firefly123 'Thank you, Tom. It's good to know what training you recommend the week before a !0K.' added 15th May 2013

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  • kraftykat 'Useful advice.' added 15th May 2013

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  • KellG 'Thanks tom ;) I'm doing the Womans nike 10k night run this saturday then Bupa London the following weekend. I'm all recovered from the Marathon now just trying to up my pace for these 10ks ;)' added 16th May 2013

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  • Tom_Bedford 'Have a good one KellG. The womens nike sounds like fun!' added 17th May 2013

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