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Pre-race workouts for every distance

No matter which race you've got on the calendar, these workouts will help you be ready

Female Runner Start

Fall racing season is upon us and runners across the country are in the final weeks of preparation for their goal races. As the big day gets closer, tapering properly so you feel recovered and rested on race day is important, but it doesn’t mean you should only have easy runs on the schedule. The following workouts are meant to be done in the last five to seven days of training and are designed to keep you feeling fresh and confident as you head to the start line.

Start line of a race

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If you’re racing a 5K

These workouts can be done three to five days ahead of your goal race. The goal is to run each interval at your 5K race pace, a very manageable pace considering their short length. At the end of the workout, you should feel like you could do more.

5 days pre-race: 4-5 x 800m (or 3 min) with a 400m jog recovery (or 2 min jog recovery) between each interval.

3 days pre-race: 2 x 800m (or 3 min) at 5K race pace; 2:30 min jog rest; 1 x 800m (or 3 min) at mile pace

lululemon Edmonton 10k 2019. Photo: CRS West

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If you’re racing a 10K

These workouts should be done a little further ahead of your race day, and the rest of the week should include mostly easy runs with strides to keep you feeling fresh.

7 days pre-race: 3 x 2K (or 8-10 min) at 10K pace with 500m (3-4 min) jog rest

5 days pre-race: 1 x 1,200m at 10K pace; 3 min jog; 1 x 800m at 5K pace; 2:30 min jog; 1 x 400m at mile pace

Start of the 2019 SeaWheeze Half-Marathon. Photo: lululemon

If you’re racing a half-marathon

As you get into the longer distances, you’ll begin tapering sooner and you’ll cut down on your mileage more significantly. These workouts should help you lock in your race pace and give you confidence ahead of the big day.

10 days pre-race: 2 x 5K (20-25 min) at half-marathon pace with 1K (5 min) jog rest

7 days pre-race: 2 x 3K (12-15 min) at half-marathon pace with 1K (5 min) jog rest

Marathon start line. Photo: Maxine Gravina.

RELATED: Is marathon pace actually useful for training?

If you’re racing a marathon

These workouts are meant to practice your marathon pace and boost your confidence before you start a more significant taper toward race day.

2 weeks pre-race: 1,600m; 1,200m; 800m; 400m; with 1-2 min jog rest between each interval. Start the workout at marathon pace, and try to gradually increase the pace as the intervals get shorter.

10 days pre-race: 10K tempo at goal marathon pace

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