In preparing for a 5K race, you are better off running 1 mile hard than 5 miles easy during your taper. A few strong pick-ups or sprints will help to reinforce your quick leg turnover. Just keep the number of repeats low enough to maintain a lower volume. Rest : Rest applies to several things. First, use one day to rest from physical activity. In addition, try to get a little extra sleep. Sleep is the ultimate time of repair for your body. Hydration : Your race day hydration applies to your behavior the week leading up to the race.
Be sure to get plenty of water and electrolytes throughout the week. You cannot wait until race day to ensure that you are well hydrated. It takes several days to replenish, especially in the heat of the summer.
Stretch and Roll : With a little less time spent in training, utilize your extra minutes in the day to stretch and roll your muscles. Trigger point is your friend as you taper! You want to maintain and improve flexibility. Stretch regularly in order to avoid tightening up with rest.
While a marathon taper may begin as early as 2—3 weeks prior to race day, a 5K or 10K taper requires no more than 7—10 days. The concept is simple: Reduce the volume of work so your legs feel fresh and strong on race day. Even though you reduce your overall volume, keep a moderate amount of intensity in your workouts to avoid feeling flat on race day. Tapering is always a balancing act and you want to strive to be like Goldilocks with your workout intensity: not too much, not too little, but just right!
Just reduce the length of each run slightly. Try to eat the healthiest version of your own diet, focusing on whole foods and high quality carbohydrates. Since you have some extra time, use it to focus on recovery. Get plenty of sleep and invest a little extra time doing mobility work and foam rolling. Mental preparation for races is often overlooked, especially during the time crunch of heavy training. Use the extra time to plan your strategy and visualize your race.
Tapering for a 5K or 10K goal race requires less time than a marathon taper; that makes it even more essential to execute correctly! Strategically encouraging the muscles in your legs to contract more quickly and generate more force allows you to race your fastest. This is when you should run your most challenging, race-specific workout.
This varies depending on your training, but a 5K runner might do 3 x 1 mile intervals at race pace, while a 10K specialist might do 6 x 1 mile or 3 x 2 miles. Allow yourself at least 10—12 days between this workout and your race.
How to Taper for Your Road Race. Tapering isn't just for marathoners. In fact, one recent study showed a huge performance benefit when subjects tapered for a 5K. Cut your normal mileage in half the week before your 5K race , but maintain some intensity. Early in the week, run 4 x meters at your 5K goal pace with a meter jog between repeats. Later in the week, jog two miles, then run 6 or 8 x meter strides at 90 percent of maximum speed.
Run easy the other days. Start cutting your mileage two weeks before the race. The first week, run 75 percent of your normal mileage; the final week, run 50 percent. The first week, run 4 x meters at your 10K race pace with a meter jog between repeats. The final week, run 4 x meters at 5K race pace with a meter jog between repeats. A few days before the race, jog two miles, then run 6 to 8 x meter strides at 90 percent effort.
On track days: 1 Wear the shoes you plan to use in the marathon; 2 jog four laps before and after the workout; 3 walk or jog slowly during the recovery interval.
On "easy" days: 1 Run no faster than marathon goal pace; and 2 add walking breaks if you plan to walk at times during the marathon.
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