Advice required on tapering before a race preparation

[SnafuDad]

Graduated the C25K and signed up for a 10K race in July. I've been following Ju Ju's plan and currently running three times a week (4k, 5k and 10k) so finishing the race shouldn't be a problem but I would like to give it my best shot.

I should add I'm no athlete, I'm in my late 60's, and amble along at an 8+ min per Km pace. So I'm a little embarrassed to even be asking this but I read somewhere about the need to 'taper' down the training run's in the weeks leading up to race day.

I suspect it will make little difference for me but I would be interested in other people's views and experience.

[MissUnderstanding Administrator Graduate10]

How exciting for you! I bet you’ll love your race. I was on holiday and then ill for the two weeks before my 10k event. I only ran once for 4km in greece and almost keeled over. I wouldn’t recommend that as a taper! 😂

You want to arrive fresh and rested on the day but not feeling sluggish. I would have just been doing short runs and from about a week to go. The best place to ask about this is the wonderfully friendly and knowledgeable Marathon and Race Support board. They will even put out their pom poms for you if you let them know when your event is!

healthunlocked.com/marathon...

Really good luck!

[SnafuDad Graduate10 in reply to MissUnderstanding]

Thanks for the advice and encouragement. Fingers crossed it will all go fine on the day.

[cheekychipmunks Graduate10]

Ahh, the first race, that’s so exciting! I bet you can’t wait, and I’m sure you won’t be disappointed SnafuDad. 👏👏

I’m a confirmed bimbler, and have been since I began running 5 years ago, and I have to be honest, my idea of tapering is just running a little bit less in the lead up to a race. Lots of my faster friends on here not only run less, but slow right down too. I have no need for the latter, as my race pace and bimble pace are more or less interchangeable!

It sounds like you’d like to be quicker on race day (most people are like you!), so I’d recommend dialling back your distance and pace in the week preceding your 10k, and probably leave 2 clear run free days beforehand.

Remember to stay hydrated too, although I’m sure that goes without saying. All the best! 😀

[SnafuDad Graduate10 in reply to cheekychipmunks]

Thanks Cheeky for the kind words and advice. I'll certainly make sure to cut back on my training runs in the week leading up to the race.

[BeccaMay]

the first race is so exciting! I woke up a bundle of nerves on the day but I think you’ll love it. You’re in a great position of being confident in the distance, I found what worked for me well is doing the regular 10k the week before, something shorter a couple of days later like 7k then the week of the run a nice short 4K or so. I always prefer to run without breakfast but a good breakfast on race day with plenty of time to digest helped loads. Have fun!

[SnafuDad Graduate10 in reply to BeccaMay]

Thanks Becca for the encouraging words and advice.

[Beachcomber66 Graduate10]

More or less as above SnafuDad. On my last big run, I did my final long run 6/7 days before the event, and then just slotted in a couple of steady 3.5 Ks during the week. Cheeky’s at least two clear days pre race works for me too.

I never run on more than a mug of tea and a bowl of porridge laced with honey, at least an hour before running. Hope it goes really well for you.👍

[SnafuDad Graduate10 in reply to Beachcomber66]

Thanks Beachcomber. I'll certainly take on board the advice received. Fingers crossed I should be OK.

[Beachcomber66 Graduate10 in reply to SnafuDad]

often a race gives you a boost without you noticing; pbs a always a possibility.