Happy hump day! This week is flying by, and I am so confused as to what day it is since we were off on Monday. Pleasantly surprised it’s already Wednesday!
Yesterday we picked some blackberries…and took the day off from working out. You see, we have a half marathon on Sunday, and I am not quite sure exactly what the “rule” is on workouts the week of a race. I can only tell you what I have done in the past, but have no idea if I am right or wrong. Typically, this is what I do the week of a race that is on a Sunday.
Sunday: off (long run was the day before)
Monday: Run, speed or intervals 3-5 miles weights
Tuesday: weights, cross train
Wednesday: run, 3 miles easy, weights, yoga
Thursday: cross train
This is a loose estimation of my workouts of course, but I generally don’t do much. My running after Monday is slow or non existent, and I drop off the weights after Wednesday and take two full days off to rest before the big day. With it being race week, I got to thinking about what the correct way to do things would be.
This Running Times article suggests you should maintain the same pace you always run for workouts, just dial down the volume.
Active suggests a wide mix of things, but tells you to actually rest on rest days.
This website suggests not doing too much for risk of doing more harm than good.
competitor recommends tapering and keeping your workouts as “race specific” as possible.
This Runner’s World article calls for high intensity workouts just not as many or as long.
I couldn’t really find much on yoga or weight lifting the week of a race, so I just taper as I would my running for the most part.
So, who is right? Is rest better or race pace high intensity, but shorter workouts better? To taper or not to taper? Does length of race matter? (5k vs. marathon?) What about running up until the day before the race? It’s one of those crazy “everyone has an opinion” issues, and I think part of it comes down to what personally works for you. This will be my 12th half marathon, so I have gained some experience in what personally works for me…but I wonder if I could perform better if I did something a bit different. Interesting food for thought.
QOTD: What do you do as far as workouts the week of a big race?