WEEK 5: 'ON TO THE NEW YEAR 2020

December cold front rolling in over lake. Taken by PKSenagore 2020, All rights reserved.

FINAL TRAINING DAYS  BEFORE  5K EVENT ON NEW YEARS EVE OR NEW YEAR'S DAY 2021 
 
DURING THIS SHORT HOLIDAY WEEK, you will be staying active until race day. Today’s task for runners is a simple 30-minute walk; a foam roll session is scheduled for walkers. Even though each workout is relatively brief it’s important to perform warm-up routines beforehand.  Consider performing a daily MYRTLs (hip girdle mobility) session to help keep you in good form to make the 5K effort during Thursday’s NY Eve or Friday’s NY Day event.
 
To ready yourself for racing, short runs and walks should be paced on the fast side, with moderate intensity, like would be planned for an official taper before a long-distance race.
 
Trainers and coaches say that during a formal taper, the idea is to decrease mileage but remind your body it will be going fast soon by keeping shorter runs at moderate to vigorous levels of intensity (paced about 10 seconds per mile slower than an expected 5k race pace).  Not at the slower speed of easy long runs. 
 
You may not have been training with a set race pace in mind, but the general idea is not to pace the last few run or walk sessions too easy, especially if a faster rather than a slower finish is a personal goal.
 
Good luck in your events! If you cant find one nearby, run or walk in a personal race of your own design. If others aren't planning to join you, participate solo. Don't let circumstances deter you from reaching the goal of competing in a "resolution" New Year race.  By continuing to train after Thanksgiving you've earned the rights to this accomplishment.
 
Have a wonderful between-the-holidays week.

RUN & MOVE HAPPY!

https://blog.mapmyrun.com/dont-make-5-common-taper-mistakes/

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