What to Do After a 10k Race?

by Jess J.
(Cebu City, Philippines)

What exactly do I do after following a "2 month" 10k intermediate program? Should I take the week off? Continue to run and do some cross-training? I am a 41 year old male.

running tips
Answer by Dominique:

Hi there,

Thanks for your running training question.

I am assuming your 10k running program was followed by a 10k race.

A 10k race is a race that can leave you sore for 1-2 days, but is not that strenuous or long that you need to be extraordinarily careful afterwards.

You can take a rest for 2 days and then get back into it pretty much straight away.

Having said that, that is purely the physical side. I find that mentally it helps to take the whole week off and do some cross training or do nothing instead. After a goal race it is good to recharge the batteries for a little while and take a break from the tough workouts.

It is advisable though to quickly pick a new goal race to get motivated about. This way a week of rest does not turn into a month of rest or longer!

And pick up some great workouts from the Running Training section of this website. Maybe something you haven't done before. That will keep things challenging and interesting.

Hope this helps.
Best of luck with the preparations for your next race!
Kind regards,

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