RACE WEEK: LESS IS MORE
The week of the race is a bit different. There is still a workout on the Wednesday, but it is much less than what you’ve been doing up to now. Still run at a good speed, the intensity remains but the volume is lower. You’ll run less overall in your runs this week (and maybe fewer runs). The workout for beginners is four one-minute intervals at 5k goal pace, done on the road. This gives you the opportunity to get a feel for race pace as you are resting up, and calibrate your engine so you are ready to go on the weekend. For intermediate and advanced runners, you can do a few more reps, and they can be a little faster than your goal pace. I suggest 8x30 seconds for intermediate and six one-minute intervals for advanced runners. You’ll probably be excited and run faster than planned, and that’s OK. Just focus on staying relaxed and smooth.