How to train a few days before the 5,000 Kilometre race – so you can perform at your best on the field
How to train a few days before a 5,000 race
In the world of runners, the 5K race is a challenging and fascinating event. Many people have been preparing for many days, looking forward to breaking through on the field. However, the training in the days leading up to the race is crucial and it is all about the final result. So, how exactly do you train a few days before the 5,000 km race?
Adjust the intensity of your training: When the competition is approaching, it is not advisable to train with high intensity and large amount of exercise. Overtraining can fatigue the muscles and affect the state of the game. For example, three days before a 5,000-meter race, Xiao Li still conducted the same high-intensity interval running training as usual, but his muscles were sore during the race, his condition was not good, and his results were very unsatisfactory. Therefore, the amount of training in the first few days should be appropriately reduced. For the usual 5,000 km run four times a week, it can be reduced to two runs per week for about 3,000 km each time a few days before the race.
Conduct targeted training: You can schedule some short sprints to improve your speed and explosiveness. For example, run several sets of 400-meter sprints, with breaks between each set. This allows the body to better cope with different rhythms during the game. At the same time, endurance training should not be neglected, and you can maintain your endurance by doing an easy long-distance jog, such as 8 to 10 kilometers, but at a slower pace than usual.
Focus on warming up and stretching: Adequate warm-up before training can help the body get into exercise faster and reduce the risk of injury. For example, you can do brisk walking or jogging for about 10 minutes, and then move the joints of the whole body, including rotating wrists and ankles, chest expansion exercises, lunge leg presses, etc. Stretching after training is also crucial, as it helps to relax muscles and reduce muscle soreness. Like leg stretching, you can bend forward in a standing position and hold it for a certain amount of time to allow the leg muscles to be fully extended.
Simulate the training of the competition environment: If the competition venue allows, you can go to the stadium in advance for training. Familiarity with the track environment, slope and other factors can give runners more confidence when racing. A week before the race, Xiao Wang took advantage of his lunch break to run twice at the competition venue to familiarize himself with the turning and uphill and downhill conditions of the track, and he felt very smooth during the race, and finally achieved good results.
The training in the days before the 5,000-meter race should be scientific and reasonable, adjusting the intensity, targeted training, warm-up stretching, and simulating the competition environment, etc., every link should not be ignored, so as to play the best level on the field.