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Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
week before first 5 K-how many days do you run?
this is probably a dumb q b/c it's only 3 miles, lol but this is my first race & just trying to plan out my schedule for next week. i've been running every other day at least 3.1 miles for the past few weeks so i am ready. should i just stick to every other day? how many days off before a race do you usually give yourself?
Re: week before first 5 K-how many days do you run?
Personally, I would but that's me.
ETA: I'd run my normal week. You already have the rest days built in. It's not something you need to rest more for.
This is what I do... Run a normal schedule, nothing to hard because you don't want to be sore for your race. Two days before the race I rest, then the day before I do an easy jog (like 2 miles), just to shake thing up and get the butterflies out. The its RACE DAY! Good luck at your first 5k!
And remember to hydrate this week!
Taking off that many days can make you feel flat. Just another thought.
Honestly, no one I know except for people on this board takes off this much time before a 5K.
They are all faster and range in age from high school to 55 plus years in age.
It's not a slam to anyone here but I've often wondered about the correlation in this and overall training methods.
I think you probably have a different perspective than someone who is running their first 5K. For someone who is running their first 5K feeling prepared is probably the most important thing. Physically, do you need to take two days off for a 5K? Nope. Mentally, maybe.
I agree. Many of the 5K training programs suggest resting (or at least a rest day and a cross training day- so a rest from running) for 2 days prior to the race. Is it necessary? No. Would it be helpful for someone running their first 5K? Maybe. I would imagine there must be some reason Hal Higdon's plan, C25K, and Jeff Galloway's 5K training plan are all structured like this.
Most cycling coaches advise something like this for race week:
Sunday-Wed.; Usual training. Thursday: Off, Friday: Short workout with openers (Openers vary; they are usually short intervals designed to keep your legs "open" and ready to work. Google is a good resource.), Race: Sat.
Southeastern Cycling
My Nest Bio and Cycling Advice
For a 5K, even when I was a very beginning runner in high school, we always ran 2 miles the day before a race to keep our legs awake.
I'm assuming you won't warm up for your first race and if you haven't run in two full days, it's going to take a while to get your legs to wake up and by then, the race is almost over. If you plan a warm up, then taking the day off before the race isn't such a bad idea.
Two days rest before a 5K, though? A bit much, imo. I'm not even taking two days before my marathon.
Yes,I'm smiling...I'm a marathoner!
Bloggy McBloggerson
CO Nestie Award Winner-Prettiest Brain-Back to Back!
2011 Bests
5K-22:49 10K-47:38 Half Mary-1:51:50
2012 Race Report
1/1-New Year's 5K-22:11
2/11-Sweetheart Classic 4-mile-29:49
3/24-Coulee Chase 5K-21:40
5/6-Colorado Marathon-4:08:30
5/28-Bolder Boulder 10K
ok great, i will probably keep with my routine and run every other day this week. thanks for the advice!! i really wasn't sure if it was better to rest or to keep going. I've been training for 2-3 months now and run every other day. i think only once or twice i took off 2 days b/c of the weather or my schedule.
i like my training plan & it's been really successful so far, but thanks. i was just seeing what other runners typically do.
I'm not trying to be disagreeable here, but I coached high school runners who were total beginners...and I DID cross country in JR high school (and way past) We were all just starting out. I'm telling you--we didn't take the day off before a race..and certainly not two days off.
Do you need to run some crazy hard workout right before you race? No. But two total days of rest?
I'm not seeing this mental connection either. I'd like to see an expansion on that...because I'm guessing that this is somehow based on building confidence towards the event, but as stated earlier taking two days off has a strong potential to make an individual feel flat--and the very risk of that could HARM confidence.
OP, quite frankly it's your first 5K, you don't really know what will work best for you.
It's a learning experience either way. Obviously you are going to get different perspectives so just follow your gut and go with whatever gives you the most confidence. ::Shrugs::
::sigh:::
I'm sure your plan is working quite well for you and you do like it. That's great.
I'm sure this could be viewed as condescending and it's more just meant to be on point:
Rest and recovery has a pretty specific purpose within training. I'm sure you are doing really well and will do really well in your upcoming race.
You are NOT running a lot of miles. Sorry, but you aren't. The amount of mileage you are running really does not realistically require 48 hours of rest and recovery for such a short race.
It's a total physical thing and really mental too. All I'm saying is that if you are broken down on less than 20 miles per week...then something is wrong. That should NOT be happening.
I usually take a day off before races. Any more and it takes a little longer for me to get started/warmed up. I also don't do any heavy speed work the week of. Good luck and enjoy! Sounds like you are well prepared!
eta: I usually take 2-3 days off lower body strength training before a race though.
2012 Goal: working towards pre-pregnancy speed!
04/15 KI Metric Marathon/16.3 m (2:05:55, 7:43 pace)
05/06 Frederick 13.1 (1:41:09)
11/04 NYCM
I totally get what you're saying, but i wasn't claiming i was running a lot of miles, lol. i even stated in my original post that this is probably a dumb q b/c it's only 3.1 miles. i know most runners run a lot more than that a week. i also haven't said i was broken down, unsure where you are getting that from? i was just asking what most people do. that's it. lol
i am not in high school, i am only running for myself. as a way to keep in shape/be healthy. i am not compteting against anyone but myself. i am 37 years old, running is just another part of exercising for me. i also go to the gym 2-3 days a week to do classes, like body pump.
thanks for the info though!
See all the other posts recomending you take off two days? I'm referring to them.
I was just reading this link and thought of this post: http://m.active.com/running/articles/what-to-do-before-your-5k.htm
I think I am going to follow these recommendations.