THE BLOG

Your 10k Training Guide - The Final Leg

17/07/2015 11:08 BST | Updated 15/07/2016 10:59 BST

The eternal optimist that I am, I'm going to assume that you've taken on board at least some of my advice and that you are now ready for your Race for Life 10k. You're now a fully-fledged member of the pink army! Positive, sustainable lifestyle habits have been formed. Training runs are almost complete. Well done you, it's now time to focus on your final preparation.

The last few days of any running plan should involve tapering off on your training. Reduce your mileage to prevent fatigue and ensure that you step onto that start line in optimal physical condition.

The night before race day is certainly not the time to be stressing about how much training you have or haven't done. Hopefully you've stuck to your training plan, but if you haven't, don't worry because your race is still going to be awesome. If there is anything you feel you could have done better, fear not, there will be many other future runs and races where you can rectify this.

For now is a time to look forward. Look forward to converging onto the start line with your Race for Life pink army. You'll all be working towards the same goal of clocking up 10,000 metres and showing cancer that hell hath no fury like a woman in pink! You are at the heart of this incredible experience, which you will not forget in a hurry.

Now is also the time for a final reminder to your friends and family about your fundraising. Not only have you spent the last few months training for your Race for Life 10k, you have probably worked hard raising money to help bring forward the day when all cancers are cured, so don't miss out on those final pennies!

To avoid any potential last minute hitches, jot down a checklist and prepare the following in advance:

- race pack

- trainers and socks

- underwear and sports bra

- thin waterproof jacket or sun cream (dependent upon weather, you may even require both!)

- bottle of water and any snacks you may be bringing

- any watch or timing device you may be using

- headphones if you think you may need some tunes to keep you motivated on the way round

Once your bag is packed, you can go to bed nice and early with a clear conscience, sleep well and be fresh, rested and ready for race day!

On race day itself, try not to change your normal habits that have worked for you throughout your training runs. Whatever nutritious meals have been fuelling your system, stick to them. 'If it ain't broke then don't go trying to fix it' certainly applies here. Steer clear of any sports drinks, gels or solutions that your body is not used to. An unscheduled toilet stop with no toilet in sight is the very last thing you need.

The last thing I need to inform you of is the sheer, unadulterated joy that you will experience after crossing the finish line. Revel in your achievement both on a personal level and for Cancer Research UK. You did it and I'm proud of you. So, which event in the calendar is next...?

Run, walk, charge: enter at raceforlife.org

Rory Knight is a trainer for Kiqplan, a personal training app designed to help walkers, joggers and runners of all abilities complete their 5 or 10K races. The Kiqplan app uses information from your smart phone or activity tracker to create a personalised training plan, send you workouts, step targets, nutritional advice and motivational tips.