The best tune-up workouts to do before race day

The spring and summer racing season has arrived and many are looking to race day as an opportunity to test their speed, endurance and mental fortitude.

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The combination of workouts, long runs and easy mileage will all have helped to contribute to your current fitness and you are now ready to race. A common mistake among runners is continuing to push themselves right up until race day. In doing so, they jeopardize their performance. The days and weeks before the race should be reserved for rest and recovery. Many know this as the taper, which plays a pivotal role in ensuring you perform at your best.

Runners should know that there are very few (if any) physiological gains to be made in the final week or two of training. Any hard efforts, including workouts and long runs, will therefore have a minimal impact on your race. Rather they could end up compromising your performance by stressing the body without adequate recovery time.

All workouts done within the final week or two of training before a race should be well within your level of ability, comfortable to complete and could even be considered “easy.” Rather than improve your fitness (although they’ll do that too), they are primarily intended to boost your confidence and confirm that you are fit and ready to race.

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Here are a few tried and tested workouts that one could consider attempting in the week or two before an important race. Be sure to warm up with some easy running, strides and dynamic stretches before as well as run easy after the workout to cool down.

5K: Race pace 800s

Run 4-5 x 800m at goal 5K race pace with a 400m jog in between. This workout should be done three to five days before your race and is perfect for running on an outdoor track.

10K: Longer intervals

Run 3-4 x 2K intervals at goal 10K race pace with 500m easy between. Do this workout at least five to seven days before the race. 4-5 mile repeats on the track would also work well.

Half: Two “mini” tempos

Run 2 x 5K at goal half-marathon pace with 1K easy in between. This workout should be done at least one week before your upcoming race.

Marathon: 10K simulation effort

Run one continuous 10K tempo at goal marathon pace. Try to run as evenly as possible and resist the urge to run faster (which would be easy to do). Attempt this workout at least 10 days out from your upcoming marathon. You should also consider practicing fueling during this run.