Hello all, I am training for a 10K at the end of Sept. Have been doing about 25 miles a week for the past month and a half and am wondering if there is any advice on tampering my running for the last three weeks until the race. The week prior to the race I was planning on doing maybe one/two mid distance runs at a slower pace to keep my legs fresh. Any specific advice? Thanks!
One good resource is Hal Higdon's set of online programs, particularly those which are geared toward training for races. 25 miles/wk would put you in the Intermediate category. See http://www.halhigdon.com/10ktraining/10kinter.htm Per his recommendation, there isn't much of a taper needed for a 10K. The entire taper is in the last 5 days before the race. For days 5, 4 and 3 before the race, Higdon recommends cutting your mileage in half. Then rest on days 2 and 1 before the race.
@ 5K: Ontario Mills 5K, Ontario, CA, 25:17
New Balance Palm Springs 5K, Palm Springs, CA, 24:32
Angels Baseball Foundation 5K, Anaheim, CA, 24:24
@ 10K: LA Chinatown Firecracker 10K, Los Angeles, CA, 52:15
Great Race of Agoura - Old Agoura 10K, Agoura Hills, CA, 51:40