Update: Is it okay to run 5miles the day before a 5K?

Hello,

I am running a 5K on Sunday. It is my 4th one this year, but I am still considering myself a "beginner" runner.

Anyways, today, I wanted to run 5miles (to make the 5k seem shorter), but its raining and I am thinking of hitting the gym for a swim instead.

I work all day tomorrow and I can run my 5 miles after work, but would it be okay if I did a short run today and tomorrow and my "big" run on saturday? Will that do any harm to my body during the 5k? FYI: I jog about 3 times a week, usually just a mile or 2.

Update: I finished my run today with your advice and the results are:

I finished with my fastest time yet (still new at this): 31.5?, did not stop once, and I ran my first mile in under 10min. I haven't run a mile in under 10min for over15years!

Thanks again!

It depends on what your goal is for the 5K.  if you are trying to "race" it, then no, don't run 5 miles the day before.  If you are trying to finish... meh!?!?

What you could do is do a mile warm up before your 5K, then race, then do a 1 mile cool down. That way you get your 5 miles in :-)

I agree with wesmckean.  Depending on the training / performance periodization schedule you've been following, your final phase preparation (which typically involves tapering) likely wouldn't include a 5-miler before a 5K.  Typically, you'll perform better if you just do a light work-out.  If you're not concerned with performance, then go ahead and do a 5-miler.  It isn't going to make the 5K seem shorter, unles you routinely complete 5-milers.

My question would be do you usually run 5 miles one day  then 3 miles the next day? If so then this is normal and your body (mainly knees) can handle it. But if your usual running schedule is more like running every other day, I wouldn't want to risk injuring myself.

I'm with the others... I'm not an experienced runner, but I've done 3 5k races in the last 3 months.  There's no way I'd do a 5 mile run the day before a race, especially since, as you say, you "jog about 3 times a week, usually just a mile or 2".  For me anyway, the day after a longer run than I'm used to is usually not a good running day.  I can (usually), but it's not much fun.  And it sure doesn't make the run seem shorter, even if I'm going back to my usual distances.

I also wouldn't run today, tomorrow, Saturday, and then try to race on Sunday, if you're used to jogging 3x a week.  The more days in a row I do, the less comfortable I am.

If I were you, I'd try to stick with my regular runs for this week.  Maybe run today (Thursday), and possibly tomorrow (Friday).  Take Saturday off, with maybe a walk to keep you loose or a very easy shorter run.  Then tear up the track on Sunday.

In the future, though... Running longer than your race distance can be a BIG help.  If you're doing 5k races, then doing one longer but easy run a week of 5 miles (8k) or more would be a great idea.  And ideally, your regular runs would be at least as long as your planned race.  But the 4 days before your race is NOT the time to start trying to pack on the miles.

Good luck on Sunday!  Oh, and as Wes said... If you're just trying to complete the run, then it likely doesn't matter too much what you do.  But for comfort/injury prevention, I still wouldn't run 4 days in a row AND increase your distance at the same time.

Clint

Original Post by amayou82:

My question would be do you usually run 5 miles one day  then 3 miles the next day? If so then this is normal and your body (mainly knees) can handle it. But if your usual running schedule is more like running every other day, I wouldn't want to risk injuring myself.

There are people who run 5-6 days a week, so yes, you can do it without injuring yourself, but I would temper that by how hard you plan to race.  Unless the 5K is an expensive training day, most people want to do their best at a race, and running 5 miles the day before will have a detrimental effect on that....

If you only have run a mile or two in the past...BAD IDEA! If you run 5+ miles often, then go for it. I have a large running base right now so if I wanted to do a 5 miler the day before a 5k race, it wouldn't affect me at all. But if you're jumping into a 5 mile run and have not done it before, then big mistake. 

If I were you I would just rest, eat lots of healthy carbs, and drink tons of water tomorrow. No need to stress yourself out! And I promise you - running 5 miles the day before your 5k will not give you a faster time. 

Good luck :)

Thanks guys. No, I don't usually run 5miles the day before a 5K. I am not running for speed, but more for the "I did it!" feeling. I run at least 3 times a week, but yeah, they're pretty short.

I was able to fit in a couple miles today and I'll do a couple miles tomorrow too. I'll take it easy Saturday (I'll be painting all morning, so that's a workout, right?) and rest in the afternoon and take a walk.

I guess you guys are right. A 5 mile run once before the race really wont change much. For the first couple races, I really maintained a good 3miles+ minimum and a couple 5-6milers too.

I really want to run in the Chicago 1/2 Marathon next year, so I'll apply your advice here on out for future races (and prepare in advance).

Thanks

Update: See OP

Congratulations!!  Hope you had fun!

Awesome job!  Can't wait to hear about the next one too!

Clint