Structuring your race week

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Adam O'Meara - Purica Ambassador

Adam O’Meara
Purica Ambassador

Adam O’Meara, a Victoria-based professional triathlete, is a member of our team of Purica Ambassadors who are committed to providing you with healthy eating and training tips. Here are some valuable suggestions from Adam on how to structure your training the week leading up to your race.

January saw many people joining running clinics or starting up their running routine again with the goal of completing a road running race. As some who has completed many running and triathlon events, I can tell you that structuring your training in the seven days prior to the event is very important.

Let’s assume your event is a 10k, your goal time is 1 hour and it takes place on a Sunday. Here’s the way I’d go in your final week of preparation:

Sunday (one week out):

  • 50:00-70:00 Total workout time
  • Perform a good warm up of at least 15 minutes, with 20-25 being ideal;
  • The intensity of the warm up should start off very easy. By the 15 minute mark, it is time to start to increase your effort and perhaps perform some strides;
  • The Workout: 3-5 rounds of 400m slightly faster than goal race pace/effort. Your recovery interval is twice as long as the duration of the 400m effort.  Then, if you are feeling good, you could insert 10 minutes right at your goal race pace;
  • If at anytime in the second half of the workout you feel sore and tired, then back off the intensity and complete the duration of the run at a relaxed pace.

Monday:

  • 20:00-25:00 Total workout time
  • All easy;
  • Just to get the blood flowing and speed recovery.

Tuesday:

  • Day off

Wednesday:

  • Day off or Easy 20:00-30:00
  • Include 6 x 15-20 second strides in the second half;
  • This workout does not impact the result on Sunday, it can be done if there is the desire and the time to do it;

Thursday:

  • 35:00-50:00 Total workout time
  • Perform a good warm up of 15 minutes;
  • The Workout: 3-5 rounds of 200m slightly faster than goal race pace/effort. Recovery interval is twice as long as the duration of the 200m effort.  Then, if you are feeling good you could insert 5 minutes right at your goal race pace;
  • If at anytime in the second half of the workout you feel sore and tired then back off the intensity and complete the duration of the run at a relaxed pace.

Friday:

  • Day off

Saturday:

  • 20:00-35:00 Total workout time
  • Start relaxed;
  • Build the effort as you feel is appropriate;
  • Insert 5 minutes right at your goal race pace / effort.

These suggested guidelines will work for most people, but if you have found a routine that works well for you, then stick with it.  The most important thing to remember is that race week is not the time to gain fitness…it is the time to rest up and sharpen up.  Doing nothing will leave you flat and in a position to underperform, keep your weekly workout frequency to where it usually is and make sure you break a sweat when it is appropriate!

Have a great race!

For more information, check out www.adamomeara.com or email Purica Ambassador Adam O’Meara at adamomeara@gmail.com.  And for regular healthy eating and training tips, follow us on Twitter at www.twitter.com/puricawellness and like us on Facebook at www.facebook.com/puricawellness

*A note on vegan and vegetarian options: At Purica, we’re committed to empowering you with the best in whole foods, supplements and positive lifestyle solutions. We support all athletes and active living people whatever your dietary preferences, although we will always do our part to raise awareness about the benefits of vegetarian or vegan options.

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