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Jun 2015
12:16pm, 2 Jun 2015
36 posts
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J2R
I'm running a key target 10K race tomorrow evening. On Saturday morning I ran a hard Parkrun, which didn't really go according to plan - I felt stale and tired, as if I was heading into over-training (I have been doing a lot of training of late). So what I decided to do before this race tomorrow was to do no running at all for the 4 days, to allow my body to recover.
Effectively I'm doing some kind of extreme race taper (although this is slightly different in that it's a response to a specific condition rather than basic training). It got me looking at the literature for tapers and I find that almost nobody recommends complete rest in the week before a race, talking instead about scaling back the mileage, etc., because "the hay's in the barn", etc. - no fitness benefits are going to accrue from running in the few days leading up to a race. But conversely when you look at the literature on taking time off, the suggestion is that you will have zero noticeable loss of fitness if you don't train for a few days.
So why not rest up completely for a few days before a race? I don't think I've seen any scientific studies which actually back up, with hard data, the idea that you should keep running in the few days before a race. It all seems anecdotal to me, the kind of repeated 'lore' which is never questioned although never substantiated either.
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Jun 2015
12:25pm, 2 Jun 2015
6,128 posts
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Autumnleaves
In my experience it's a personal thing to individual runners - personally I quite like doing an easy, short run the day before anything over 5k. If you think you were in danger of heading into over-training (and I've been there myself and not really recognised it until after I under-performed a few times), then a rest will do you good. That said, if you are really heading that way then a few days won't help you recover entirely. In answer to your last paragraph, I suspect there is a degree of anecdote to 'received wisdom' - but that doesn't necessarily mean there's nothing in it! Good luck with your 10k 
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Jun 2015
12:48pm, 2 Jun 2015
16,906 posts
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.B.
I think it's a personal thing too. I am quite happy not to run in the week before a race if I don't feel like it, other people would feel like they would seize up if they did that. Do what feels right for you. Good luck for the race!
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Jun 2015
1:07pm, 2 Jun 2015
903 posts
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Surrey Phil
I agree with .B. Personally, my last run tends to be on a Monday ahead of a race the following weekend. However, a lot of training schedules include running right up to the day before. Not for me, but that's my own preferred method.
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Jun 2015
1:43pm, 2 Jun 2015
24,631 posts
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HappyG(rrr)
I have done complete rest before a race. I was under physio instructions and he made me take 2 weeks off before a target marathon (Lochaber spring 2011). I got a PB. I tend to taper more (i.e. run less) than the plans say. Sometimes cautiousness (before Newcastle autumn 2011 - PB'd), sometimes enforced (e.g. a cold 10 days before London spring 2013 - PB'd), sometimes just because I believe it suits me and I need the rest (Loch Ness autumn 2012 - PB's).
So I say rest as much as you want. The only reason to do anything in the last 2 weeks is so that you don't go mental! You can't over-rest, you can only over-train! (imho!) Good luck. G
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Jun 2015
1:46pm, 2 Jun 2015
1,395 posts
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James74
I used to have days off before key races, but this year,cutting miles down but keeping up the speed, its worked so far,but as all above say, its personnel. Try and see......
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Jun 2015
1:47pm, 2 Jun 2015
1,396 posts
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James74
Oh, Good Luck!
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Jun 2015
3:16pm, 2 Jun 2015
5 posts
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Ro5ey
I've always trained a fair bit the weeks before ... 13mile @ bit slower than race pace weekend before a mara ... and a few good 5min efforts in 10k runs in the week before the key race.
Not sure it's been the best approach .... but have "worried" that I'll have forget how to run at the pace I want.
That sounds a bit silly written down.
Didn't train this weekend, did a bit slower than mara pace 10k today... and have found out this afternoon I've a late entry into a marathon on saturday... so this time I'm not going to do anything for the rest of the week.
Lets see how I get on.
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Jun 2015
8:53pm, 2 Jun 2015
First-time poster!!
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CathRun
In the build up to my second ever marathon and the first for 27 years (I know, I like to take my time!), I was suffering from various niggles which only flared up when training. I tapered earlier than planned, and did two shortish runs at marathon pace in the week leading up to the race, the final one being four days before. The result was certainly not a pb (only an hour longer than my previous time!) but the niggles stayed away and I was able to finish with dignity intact. It's important to listen to your body rather than keeping to a schedule, especially if you're injury-prone or on the senior side, and some extra rest will bring benefits on the day. It works for me, anyway.
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Jun 2015
9:56pm, 3 Jun 2015
47 posts
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J2R
Well, I got a PB by 26 seconds! Having said that, I failed to adhere to the rigour of my original plan, as I ended up doing a 2 mile easy jog yesterday after all (I needed to take something to the post office so decided to make a little jaunt of it, as it was a nice day). But I certainly felt better rested today than when I did the parkrun the other day, and the legs were more willing to do their stuff.
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