Advice needed for 10k race strategy

[StaceyAndTracey]

For several complicated reasons I won't bore you with, I have a place in a 10k race next weekend which ive not trained for . I can't get a refund,defer or transfer it . So do I

1. Not go so I don't get a rubbish time

1. Go and jog round , enjoy the atmosphere

1. Try to get a bit of training in this week ( yes I know ) and run at a realistic pace

I've never done a race before when ive not trained as I always like to get ( for me ) a good time . And I'm an old dear so like to prepare properly , I'm the kind of runner who prints off a 10 week training plan and follows it religiously . The thought of running without having done any preparation is a little anxiety provoking TBH

And if it's 3 - what's the best way to use the next week ?

BTW I can imagine runners rolling their eyes while reading this

2 and 3. Make sure you get a rest day or two though before it. Good luck.

Thank you , I will plan to rest up on Saturday and just a small run on Friday

That gives me 6 days - I'm assuming I should just do intervals this week , or shoudl I do a long run ?

I know they always say there's not much you can do to improve your fitness in the week before a race.....

I wouldn't do intervals - how long is a long run for you?

The first time I did a 10k race I had only run maybe 8k and was fine on the day and my first half-marathon had only run 10 miles and again fine on the day - adrenalin gets you round the extra no problem. It is one thing to do some training but do not knacker yourself. I have a half-m on sunday and have just done 5 and 6 miles runs this week on alternate days - I did my last long run last week.
Do what training you can and just try and enjoy the event and don't start too fast that is a common mistake and one that I can be guilty of myself - if it seems tons of people are passing you at the start, don't worry - you will pass some of them half way.
Good luck

Because iv only got a few days I was thinking of doing a long run of say 12 k at a reasonable pace . Last time did a half I'd done race distance or more 6 times in training , and like you I didn't do long runs in the last couple of weeks before the race

But not sure if I should just concentrate on speedwork , since Time is so short andi don't want to get injured by doing too many miles .ive only done about 30km in the last week so I don't want to do more than about 35 this week , so that doesn't leave me much to play with

just go and enjoy the jog around

with one week to go, there isn't the recovery time to do any training really

have a good one

if you're older, then it takes longer for your body to recover/improve from training. How about doing cross training instead, and just enjoy the race? Run negative split (says me, like I've a clue). eg Do the first half slow as you like, speed up in the second half, and give it all you have for the last 3km or so.

YY SAz it definitely takes me longer to improve from training :-(

Negative split is a good plan . There are pacers at this race , so I could stick with one who is slower than I would usually run and then pick up at the end. In the unlikely event that I have any energy left

What sort of time sure you hoping for? If you are running 30k a week you don't need to do any extra to get a fairly decent time!!

A good time for me woudl be 48 mins, but that's after proper training . If I went out at that pace in my current condition , I couldn't sustain it aftre 5km

I know I coudl jog round in about 60 mins

So I suspect I need to do about 55 min pace - what do you think ? Too fast ? Is there nothing I could do this week to make any difference ? < naive >

I've done 30 km this week but less last week and even less the week before . Before that I hardly ran at all because I was ill ( not injured, non running related ) . And I'm pretty slow

If you have got a garmin or similar in do the first 5 at about 8.30/8.45 minute miles and then speed up for the last 5k if you feel ok. Sounds like stamina won't be an issue and too late anyway so just do a couple of 2 mile tempo bursts this week at race pace.

< quick visit to pace calculator convertor as I run in km >

Ok that sounds good to me , a 55 min pace is 5:30 , and the range you suggest is 5:17 - 5:26 . I suspect I'd be nearer the 5:26 end now . As you say I can always pick it up later if I'm bursting with energy < ha ha >

Not so sure that stamina isn't a problem ATM, the 30km this week is my total distance , not longest run , ( sorry if that was misleading ) so I'm not doing much and not very fit :-(

I'll do some tempo runs and maybe intervals this week .

Thnak you all for your good advice . And for not laughing at me for trying to train in a week

If a good time for you is 48 minutes you will probably find 51 quite achievable. Set out at 5:15 and see how you go.
Try to do high intensity low volume intervals on Tuesday and an easy run Thursday.

I agree with Claybury - but you can probably do a reasonably fast 10k in a race situation better than you think….and it's not THAT far if you have overdone it a bit, iyswim.

Whilst you will be cross with yourself if you go off way too fast and have to slow up loads, I suspect you'll also be cross with yourself if you go off too slowly and realise that you could actually have done better.

Not sure about you but I'm much better at picking a pace and sticking to it, with maybe a marginal pace drop in the later stages, than I am trying to pick up the pace part-way through.

I have a half next Saturday and in the last month I have run exactly 12 miles. 10 of which were today. I too was off because I was ill not running related. I know I wont get the decent time I was hoping for but don't want to waste the money because cant get a refund. Ive accepted it wont be a pb and am just going to try not to collapse. Uve been ill don't beat urself and to be fair even of it takes you 60mins u wont be last there will be others slower than u who will be delighted with their time. Enjoy your run

< hi fives two bambinos >

Your 12 miles training for a half makes me feel much better . In a warped kind of way .

Yes , I am much better at picking a pace and sticking to it . I've not got the ability to make intelligent decisions during a race , my head always says

" stop. Now . You don't need to do this " alternated with
" why are you doing this ? This isn't fun "

Seriously . I have to listen to podcasts rather than music during races to distract myself . I know this is so totally the opposite of what Proper Runners do .

So I need to have a race plan and stick to it until the last few km , when I allow myself to pick up if I can .

I'd love to think I could run 51 mins with out training , but there's no chance as that's probably my current 5k pace

Thanks all for your good advice , I did what you said

Intervals only this week

Race day - went out at 5:17, near my HM pace and felt fine,enjoyed the run. Picked up to 5k pace for the last few km , so reckon I finshed in about 52 mins. So better than I thought a week ago

And I'm encouraged that my fitness isnt as bad as I thought , given illness and very little running ( or other cardio ) for 3 months .

Thanks everyone