Do you taper before a 10km event.

[Realfoodieclub]

I have my west London run (10km) a week on Sunday and I was wondering if a taper is needed. I did a 5km event last Saturady and pushed myself really hard without any sort of real ceremony for the event but was wondering if I should not do a longer run after Sunday this week and maybe finish my weekly run around Thursday? Or should I just carry on as normal and just make sure I don't run the day before the event? Any thoughts great fully received.

[turnturtle]

I have the same questions! My 10K is the Sunday after next too. The Strava plan I have says that my last 'speed' run is today -a fartlek run of 20 one minute sprints with rest jogs in between. After that it just seems to be light jogging every couple of days for 40 mins to an hour until the 'big' one . It's raining today. May just hoola hoop instead. and Fartlek tomorrow!

[Hidden]

If it was me, I'd rest the day before the 10k, I would do just do a 5k run before or on the Thursday.

[Realfoodieclub Graduate10 in reply to Hidden]

Thank you. You always push a little harder at events, rested legs would be better.

[Steve_L Graduate10]

To be honest, I don't. The last 10K race I did, a few weeks ago, was the day after Parkrun. I broke 60 minutes for the first time on the 10k. I reckon 10k or thereabouts is a threshold distance - it's also the point at which you need to think carefully about fuel and water.

[Realfoodieclub Graduate10 in reply to Steve_L]

I need a little more fuel the night before a 10km because it's nearly 1.5 hour run for me. I'm a bit of a slow burner. I always leave a day before a longer run not sure I could do a parkrun then a 10km next day, that's some going in my books. Well done on the the sub 60.

[Bazza1234 Graduate10]

Consider the graphs of two lines on a single sheet of paper where the bottom axis of the graph represents time.- from left to right, one line goes upwards and one line goes downwards. The line going upwards represents the advantage you get while resting before a race (you should be rested and not tired - fairly common sense) - the longer you rest, the more rested you are and the more advantage you get. The line going downwards represents the deconditioning of your fitness level as time advances after you stop running/exercising. The longer you rest, the more you are deconditioned.

The point in time where those two lines cross is when you should do the race!!!

Everything in life can be explained by mathematics!!

[Realfoodieclub Graduate10 in reply to Bazza1234]

Great visual of the graph that makes a lot of makes sense. I always do gentle walks before events when not running as I have arthritis and if I stop moving I tend to seize up a bit and it takes me a couple of runs to get going so it's a fine balance for me but flat slow walking the day before keeps my joints and muscles lubricated, so to speak.

[Vixchile]

I would just go out and take it easy and make you have a few rest days between your last jog and the rAce. I wouldn't do speed work or distantance just light little jogs, something to enjoy. So sorry, the answer to the question is yes, you have done the training.

[Realfoodieclub Graduate10 in reply to Vixchile]

Thank you. You know I read your answer and couldn't help but laugh, how many people do you think you talk to outside this forum where you have to apologise for saying you can't exercise😃.