2.4k Run in 3 Days

Hi there,

I have a timed 2.4k run in 3 days and although in past times tests I have done 3k in 15 minutes, I am not very consistent and worried I won't do well on the day.

I want to put in some last minute training but don't want to over-do it and tire myself out.

Do you think I should train tomorrow, or the day before my test? And how much should I run?



Answer by Dominique:


Hi there,
Thanks for your question about the 2.4k Run.

Normally, training sessions in the last week before a race should be of lower mileage than what you normally do, however earlier in the week you can still do some intensity work.

E.g. when you would normally do a 45 minute speed session, in your race week you would probably do a 20 minute speed session. But you would not do that interval session 1 or 2 days before race day.

In your last week the goal is to have fresh legs on race day, but not have stale legs because you haven't done anything.

Therefore I like to do an easy 20-30 minute run in the last 2-3 days before race day. I normally don't do anything much longer or more intense those last few days.

I am not sure about your normal training volume though. If 30 minutes is a long run for you, then I would not do a run that long, then bring it right down to 15-20 minutes only. Again, the goal is to have fresh legs on race day, so don't do anything that is going to wear you out.

Subscribe to the Best Running
Tips Newsletter and get a
FREE e-book !!

Email First Name Then Don't worry -- your e-mail address is totally secure. I promise to use it only to send you Best Running Tips Newsletter.

I hope this helps.
Best of luck with your test.
Cheers,
Dominique