Experienced runners may not need to taper for a 10k – after all, for the experienced runner a 10k isn’t too long a distance. But we love that a large proportion of our events attract first timers and we want to make sure you have the best day possible, so this advice is for you!
- Cut your weekly mileage in half in the week leading into the 10k. One of the main purposes of a taper if to arrive at the start line feeling fresh and ready to hit your targets. Reducing the volume of your training will let you recover from the fatigue you’ve developed over the previous few weeks.
- …but you don’t want to become sluggish, so keep some speedwork in there during your taper. On the Tuesday before the race, do 5 x 400m at your planned 10k pace with a very easy 200m jog between each. This session shouldn’t feel too tough, but it’ll remind your legs of how to run at pace.
- Take a full rest day two days pre-race. If you’re racing on Sunday, this means taking Friday completely off. Rest, relax and enjoy a day of moving as little as possible!
- Run the day before. Many people take a full day off the day before the race, but this can leave you feeling heavy and lethargic on race morning. You don’t need to do much, but if you can get out for a 15 to 20-minute run with a couple of 10 second strides thrown in, you will keep your body in tune for what’s to come tomorrow.
- Don’t overeat on race morning. You don’t need to carbo-load for a 10k! Even if you’re taking 1:15hrs or longer, a good breakfast will ensure you have enough energy to complete the distance. Eat too much on race morning and you’ll feel heavy as you toe the line…