uʍop ǝpᴉsdn sǝʇᴉɹʍ ʇI
I ran a tough HM a week and a half ago and have spent last week and this recovering and building mileage back up. My legs are fine now, the soreness is gone, and I feel like I am ready to do a speed workout or a long run. I won't do those yet because I don't want to push it and risk injury. That being said, I have a 10k on 27 May and that leaves me two weeks to train. I am used to being on a schedule preparing for an HM that has different workouts built in but for these two weeks I am on my own. Any suggestions? I would like to "race" it and go for a PR, if that makes any difference. Thanks in advance for any advice or ideas.
There is no way to "train" for a race two weeks out. Put in some speed between now and then and resist the temptation to run a crap ton of miles. Don't be shocked if your legs feel a bit dead during the race.
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What LTH said. On your final training run before the race, do a few strides at the end to get that feeling of being speedy. I find it helps me on race day.
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Skirt Runner
I would suggest not getting sick 2 weeks before a goal 10K and missing a ton of runs
I don't have any advice..... but if you don't mind, I want to add an additional question..... the weekend before a 10K, would you guys recommend for me/ Jack to do one last long run, or to take it easier. The answer you would give Jack may differ from the answer you would give me, however based on training history (I have never ran more than 6 miles in training, while Jack just got done with a HM). Thanks and sorry for the hijack, Jack, if this additional question is not helpful to you.
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Long run? No. Since he's been in HM training, he's probably focused a lot on his endurance. I'd do some shorter, faster stuff but not a lot of volume. That 10K pace is going to feel very fast.
This. Maybe some strides and intervals but don't overdo it. There is little you can do in two weeks.
Damaris
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Thanks, you guys. I am comfortable with my fitness and I know you can't "train" in just two weeks. I am just hoping to be fresh and ready to race the 10k. It is a bit too close to my HM so I am being realistic with it. Thanks again.
What about for me? I have a 10K on May 19th. I have done 3 runs over 5 miles in the past month, and in the month before that 4 in the 4-4.5 mile range.
I was going to start a thread to ask, but decided instead of 2 threads about upcoming 10Ks I would just tag onto Jack's
Me three! I got one on the 27th too.
I am running 2 HM 2 weeks apart.. Based on my limited knowledge, I am going to do 1 repeat (800m) and the rest are mainly easy run w/ strides..
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2XU HM - 29 Mar
In your case, endurance is the issue and a longer run may well be a good run a week out. Even then, I'd do some strides and maybe something like 4 x 200 or some strides on Wednesday. You want that pop in your legs on race day.
Long run? No. Since he's been in HM training, he's probably focused a lot on his endurance. I'd do some shorter, faster stuff but not a lot of volume. That 10K pace is going to feel very fast and it's gonna hurt.
This^^. Plus the added comment.
Train smart ... race smarter.
Are we there, yet?
Jack, this is a good point. But fast doesn't mean sprint/mile/5K fast pace. As tough as that HM was I wouldn't suggest any really hard or long runs before your 10K. Probably the best thing would be to get used to the faster pace of a 10K. Maybe some short, 20-25 minute tempo runs at 10K pace. That will get you working but it's short enough that it shouldn't exhaust you. Another option would be using the last couple miles of a medium length run as a progression with the last mile at 10K pace.
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Just continue with your final long run this weekend then cut back your mileage a little next week by shortening your runs, not skipping one. I wouldn't add anything new, so if you haven't been running any speedwork, I wouldn't add it, even strides.