WEEK EIGHT IS when you start preparing for Race day and although you won’t make much of an improvement to your fitness between now and then you can still ensure you are as prepared as possible.
Make sure you have the clothing you plan on wearing available and not in the wash basket if you’ve been using it for training.
Don’t try anything new on race day and that especially means not wearing new running shoes for the first time. The rule is, try nothing on race day that you haven’t tried in training so now is the time to get that right.
Be prepared for all types of weather and have your race day kit assembled the day before the event and always expect the rain. I always say ‘it’s better to be looking at it rather than looking for it’ and if you are going to the event straight from work I suggest you pack a rain jacket, hat & gloves just in case they’re needed.
Don’t be tempted to try fit in a few extra sessions as they may leave you fatigued rather than fresh and ready for Race week and the best thing you can do now is to ensure you are sufficiently rested and not carrying any aches or pains. An early night will serve you better than an extra training session at this point and make sure to leave your best effort for Race Day.
Week 8
Monday: Five-min brisk walk. 25-min run. Walk to finish
Tuesday: Rest
Wednesday: Five-min brisk walk. 25-min run. Walk to finish
Thursday: Rest
Friday: Rest
Saturday: Five-min brisk walk, 30-min run, walk to finish
Sunday: Rest or active recovery. Cycle/swim/brisk walk
How did you find it?
See the full 5k programme here or the 10k here for more advanced runners.
John O’Regan is a renowned adventure runner and the Life Style Sports Run in the Dark’s expert coach. Follow him on Twitter: @johnoregan777. He is available an online Q&A every Monday from 8-9pm on the event’s Facebook Page to answer training related questions.
