Hello,
I am slow, recreational jogger, 41 y.o female. (Ran first 5k in 2013, never ran a mile before a couple years ago.) Have been reading all the advice to new runners but first time posting here.
Next Sunday (8/17) I run a 7M race. This is my "goal" race (i.e. I'm not currently training for a half marathon or anything.) I know don't need to "taper" for a 7M race, but most of what I've read suggests maintaining intensity but reducing volume by about 50% the week before a 10k.
This is my second time running the race and my humble (but not necessarily achievable) goal is a 9:30 pace. Last year I ran a 9:46 pace. (For me a lot depends on weather/humidity too.)
For the past month or so, I've been running 4-5 days/week with mileage totaling 22-25 mpw. This includes a once weekly longer run of 7/8.5 miles. 5/5.5 miles is about what I can run comfortably on consecutive days.
Yesterday I ran 8M. Taking rest today. For next week I'm thinking:
M: 3M
Tu: 4M
W: rest
Th: 3M
F: 2M
Sat: rest
Sun: race
Does this seem optimal for running my best time? Also, what about running (2M?) the day before the race?--More likely to do harm or good?? I'm leaning against it as indicated above, but I could switch the Fri run to Sat.
Thanks so much for any advice!