The TD Beach to Beacon 10k is ready for its 13th running along the coast of Maine on Saturday, August 7, 2010, but are you? It’s Workout Wednesday local runners, and for the Beach to Beacon 10k this weekend it’s important to do a short, focused workout prior to your race to keep you sharp and fresh. This strategic placement of a hard effort right before Beacon serves as a form of tapering and gauge of fitness.
- Click here for more great Workout Wednesday ideas
Tapering promotes recovery from weeks of buildup training and allows for the body to feel fully rested on race day, making each stride you take more confident than the last. For a 10k race, your mileage taper should have started about 1.5 weeks out from race day, meaning your total weekly mileage should have dropped by half. Within this lighter mileage moment, however, it is important to include 3-4 intense interval workouts to stay race ready.
A decrease in total volume allows for the body to be rested, but the inclusion of harder interval efforts serves as enough anaeorbic support to keep the work you’ve put in over the weeks worthwhile. Slacking off during your taper is not an option, and it is important to stay balanced in all areas. Don’t just run “junk” mileage because you’re used to running more–you have a race to run!
During your taper, don’t get over- or under-zealous with food and hydration. Keep a carbohydrate packed diet (about 60-65%) during the taper and drink plenty of fluids. Get caught up on rest (two days before is most important!) and don’t let food or sleep be factors in feeling sluggish on race day.
The TD Beach to Beacon 10k runs along the coast of Cape Elizabeth in Maine where legendary local runner Joan Benoit Samuelson trained during her heyday. The 2010 race will mark its 13th year and on Saturday a field of 6,000 runners from 17 countries and 41 U.S. states are expected on the starting line.
The world’s biggest running names are set to show as well, including defending champions Ed Muge and Irene Limika, marathoners Khalid Khannouchi and Catherine Ndereba and a slew of American elites. The 13th annual Beach to Beacon 10k is directed by Dave McGillivray, the president of DMSE, Inc. and race director of the Boston Marathon.
Try this 10k tapering workout today and get ready to run your best TD Bank Beach to Beacon 10k:
Warm up: 15- 20 min easy jog, 4×100 strides, stretch
Workout Part 1: 1 x 800 @ 5-K race pace; 1 x 1200 @ 5-K race pace; 1×400 @ mile-race pace*
Rest Part 1: 3 min easy jog after first interval, 3 min easy jog after second, 4 min easy jog after last. *Note: these should feel difficult and you should be breathing hard; keep your form and breathing in mind
Workout Part 2: 2 x 200 @ almost full sprint effort
Rest Part 2: 200 meter easy jog or brisk walk recovery between intervals
Cool down: 10-15 min easy jog, stretch