Running Training – Pre-Race Workout
It’s the weekend and you are only 1 day away from race day. You feel fresh and ready to take on the challenge that awaits you tomorrow. Trying to decide on whether to go out for a run or take the day off? Should you actually go out and just do a short run or should you put some intensity into it?
Many runners find themselves in this situation on the day before a race. Some do a short, light run while others take the day off completely to save all their energy and effort for the race itself.
My suggestion is that you do run. It could simply be a light aerobic run or a run that has a little more intensity. The reason for this is it’s nice to feel again that easiness from your running training in your race tomorrow.
Here are a couple of choices for a pre-race workout:
1.) If you find that your legs feel a bit heavy from your week of training leading up to race day, you may just want to go out for a 15-20 minute aerobic jog.
2.) If you’re feeling fresh, add some intensity into your run by doing 4 x 3 min sets. The 3 minutes should be a gradual build-up in speed, starting at a light jog and eventually hitting ideal race pace in the last 5-10 seconds. Do a 1-2 minute recovery jog in between and repeat another 3 minute segment.
This workout will consist of a 5-10 minute warm-up, 4 x 3mins sets (with the recovery jogs in between) and a short cool down for a total of 25-30 minutes.
You’re not going to feel tired doing these. In fact, you are going to feel refreshed and invigorated and your body is going to get a little charge of endorphins.
By doing a pre-race workout, you’ll feel better by the end of that day, and will loosen your legs and set you up for a nice platform for the race tomorrow.