Looking to peak in 2 weeks (Read 448 times)

I've got my goal race coming up in 14 days on 24 May. It's a 5K I just set a new 5K PB a week ago (17:14) I'd love to beat that, but I highly doubt it. It'll be a lot warmer in Ottawa than it has been here, and I don't race well over 20C. Any suggestions about what to do to maximize performance? My plan for the next bit runs like so: Today: 10-16km (I'm flexible in my plans) Sunday: - long. 20km+ Monday: - 6.5km tempo effort with warm-up & cool-down Tuesday: easy - maybe double Wed: Track pm - easy am? Thurs: easy Friday: easy? - I go on leave but have to do a bunch of paperwork reference my new place as well as start moving Saturday : Moving. Probably not going to find much time to run. Sunday : Here I lose it. Normally I would think long, I'm thinking maybe 10-15km easy instead? Monday: 15-20 min at tempo with WU & CD ? tues: easy wed: quick feet type workout on track, some speed but not too hard thurs: easy/off friday: travel - probably an easy run there somewhere. Saturday: race - CF running champs.

I think you have the right idea with that track workout about ten days out. I go by the 10 day supercompensation rule, or that it takes 10 days to realize the benefits from a hard workout. If you're going gain any race speed it's likely going to come from that workout, so make it a good one!