PJ Gaire Fitness

 

Final 10K preparation tips for Kill GAA 10K

Taper Down

• Cut down on your training during the final week prior to the race
• Do 2/3 short runs during the week of 4/5k each – easy pace
• It is important to get plenty of rest in the week leading up to a race; plenty of sleep.

The Route

• Knowing the route will help you plan your race
• Due to the nature of the course route the first 4.5K are  uphill. The key is not to expend too much energy in the first 3K as you still need strength to ascent the hill at the 4.5 K mark.
• If you are using a heart Rate Monitor (HRM) try to keep to 65-75% zone over the first 5K. Training with a HRM will help you pace yourself better over race distance.
• After the 4.5K climb use the downhill for recovery and allow your heart rate to reduce following the climb.
• The course will flatten out and you should run at a steady pace so that you have enough energy reserved to tackle the final hill coming out of Johnstown Village 8K-9K.
• At the final roundabout it’s time to push for home!

Footwear

• It is important not to change your footwear in the week leading up to a race!

Diet

• It is important to get sufficient carbohydrates the week of the race – eat what you are used to before your training sessions. Don’t make any dramatic changes
• Avoid high fiber foods the day before and of the race!

Hydration

• It is important to remain hydrated during the week leading up to the race; avoid alcohol, caffeine and other diuretics that cause the body to become dehydrated
• Drink water and/or sports drinks during the race

Warm up and stretch

• It is important to warm your muscles up prior to the race, it prepares them for the impending run.
• Begin your warm up 15 minutes prior to the race start with some light jogging and stretching your calfs, hamstrings, quads, and hip flexors

Post-race

• Make sure all muscles are stretched twice; this will aid recovery; legs will feel fresher the next day and muscles will not feel tight. Chances of injury is reduced.

Refuel

• It is important to rehydrate after the race with water or sports drink and to eat some carbs and protein to aid muscle recovery