How do I prep for a road race just after graduation? Experienced runners, please advise.

[Bonkersbrit]

I graduated four weeks ago. First two weeks went well, three runs each week at or around 5k/30mins but the last two weeks I have been useless. Heat, visiting relatives from U.K., mosquitoes....everything seemed to give me a reason not to get out there.

The most positive thing I can say is that through out these two weeks, I thought of myself as a runner who had fallen off the wagon..it never occurred to me that I was no longer a runner.😀

As many of you will know, I run in Canada, no Park runs , no running clubs etc 😞. But, I have discovered that once a year, there is a road race as part of the Gander Festival of Flight (5 and 10km options). This year, it is being held on my birthday which I am taking as a sign that I really should do it (5km obviously) but...it's in two weeks.

My question to those 'proper' experienced runners out there is, what should I do between now and then? I can fit in six runs if I run every other day. Should they be longer than 5 km to build some extra stamina, all 5km, some shorter ones? Should I try parts or all of the race route? Do I need to rest more than one day before the race? I think my major concern is that I have only just got to the point of being able to run 5km and have no idea how to adjust my speed etc (I just run and let my body decide the rest). Also because this is my only chance until next Aug, my successful completion of this race seems far more of a pressure than if I could have another go next Saturday, like you can with ParkRun!

FYI, I ran 2.8km on Friday in 16 mins and 5km today in 29.29.

Any suggestions would be really welcome. There is such a wealth of experience out there, thanks.

[AndyD Graduate]

If this is your first race then please don't stress about times...just go along and enjoy the event. Not that it matters, with your times you won't be last! I wish I could run 5k in your time!

I would suggest that you shouldn't alter your training too much as you don't want to over train or injur yourself.

Enjoy the day, get over the finish line and pick up some bling 😀

[JaySeeSkinny Graduate]

Don't push yourself at this stage, with just 2 weeks to go. Your times are great and the race situation will probably make you faster. So, just go out this week for your 3 runs, as usual. And next week I would even take a couple of days off before the run so that you're fresh and raring to go. Enjoy!

[SueKen Graduate]

Hi BB, sounds like a good idea to try a race. If it were me I'd carry on as you are, you know you can do the distance and the atmosphere should get you through. Just don't get injured by trying to keep up with the fastest runners, remember, slow and steady. Enjoy your race, let us know how you get on.

[damienair Graduate]

As said above. All great advice. Sounds like you are already prepared with a sub 30 minute 5k. That's a great pace. Just relax and run your normal pace from now until race day. And run the same pace so as you are comfortable with during the race. On race day pick another runner from the crowd who running at a similar pace to your own and stay with them. Just enjoy it, you are ready.

[IannodaTruffe Mentor]

I am not a seasoned racer but would suggest a taper in the final week in which you only do short runs and leave a minimum of two days before. As a new graduate you will gain more from the rest than the training in my opinion.

Enjoyment should be your main aim. Good luck.

[newrunner56 Graduate]

Sounds like you should be fine - don't overdo 'training' though! I did a 5k sponsored run as W9 R3 and it was fine. I was surprised at how noisy it was though - I'm used to running on my own and it took five minutes or so before I settled to my pace and stopped trying to keep up with others. Good luck - let us know how you get on

[Withitmum1 Graduate]

In the same situation here, BB! The humidity in the past month has been very high here in Ottawa...sometimes it's hard to catch my breath. I registered for the National Capital 5k next Saturday...they already have my $$ so I'm determined to enjoy the experience, my free t-shirt and my medal! Still haven't broken a 30 min 5k but my goal will be to finish and not be last. This will prob be the only "real" run I do this year so I will make the most of it. Good luck with yours, you can do it!

[Irishprincess Graduate]

How exciting! Any chance of bling is so encouraging, or maybe that's just me!

To be honest there's not a lot you can do in two weeks training wise so I would just take it fairly easy and get your three 5K runs done this week and two in race week. I wouldn't try to run faster at this stage. On race day the extra adrenaline will make you run a bit faster anyway. Take your rest days as usual, do lots of stretching every day, several times a day.

If you can run the course beforehand then do it as it'll give you a lot of confidence, check out the car parking, toilets and just get yourself familiar with the layout.

Don't run the day before and drink plenty of water and don't try any new foods! Lay out your kit the night before, including pins for your bib in case they're not provided. Don't worry if you don't sleep the night before. You'll still have energy enough for the race.

On the morning of the race eat what you normally eat and drink a little more water. Not too much as you don't want to feel it sloshing around n your tummy 😖

When you get there join the toilet queue early. When you start running don't go too fast. This is the biggest mistake us runners make! It's so easy to get carried away and go flat out at the beginning and then not have enough puff left towards the end. Just try to pace yourself, remember you're racing against yourself and your last time and just absorb the atmosphere and happy vibes from others. And just enjoy it!

Relish the feeling when you cross the finish line and show off that bling with pride and a big smile on your face. Then come on here and tell us all about it 🤗

That's it really. You'll be fabulous 🙂

[Bonkersbrit Graduate in reply to Irishprincess]

Wow, thanks Irishprincess for that comprehensive response. I immediately feel better prepared😀 Woke this morning with sore legs and tight hamstrings. Will definitely be taking on board the extra stretching, and will provide full race report....watch this space!!🏃🏼‍♀️🥇

[runlikeagirl Graduate]

Not sure if I qualify as a 'proper' runner ...! but you could try downloading an asics plan. Google myasics

[taxigurl]

Well done