How to Taper For a 10k Running Race

[@FreeLancerLondon]

Thanks for posting this. We're running 10k in Takeley, Essex next Sunday. Will try to get more sleep this week and watch the alcohol consumption (to a minimum). Will probably run local ParkRun easy the day before. Appreciate your advice 👍

[@joshtriathlontraining]

Sounds like a perfect plan to me! Enjoy the race!

[@angusmulholland1003]

Great video, party of info!

[@joshtriathlontraining]

Glad you enjoyed it!

[@lizweight5431]

Hi Josh, thanks for the video, I've never heard of tapering so thanks for the info xx

[@joshtriathlontraining]

No worries I'm very glad that you found this video useful!

[@JackD87]

Comment for the algo so sorry if you get to it! Do you do a shakeout run the day before a 10k? I have my first 10k race tomorrow.

[@joshtriathlontraining]

Really depends it's quite a personal thing! I personally do some sort of fartlek run with a combination of slower pace and faster strides to remind my legs how to move quickly! But if you're newer to running then sometimes it's better to skip a run the day before!

[@JackD87]

@@joshtriathlontraining thanks dude! I saw you got to it!! Yeah I’m just going to go out and do almost like a warm up and come back and use the foam roller. That’s about it!

[@oWMatt]

Thanx for the video on this topic. I wonder, how many months/weeks before a 10k race should I start to increase my weekly milage? I never been to a proper 10k race before and I have been running only for 1 year so far with avarage 35km/week. My 10k time was around 60min when I started. I did managed to get it down to 48min so far. I do want to get it down somewhere under 45min this year.

[@joshtriathlontraining]

Well congratulations because that's incredible progress! I would aim for around 6 to 8 weeks of high mileage training before a race to be able to show significant improvement! In this time I'd do two blocks of training, with an easy week of lower mileage in between! Hope that helps!

[@oWMatt]

@@joshtriathlontraining Thank you for your answer and I will give it a try! :D