how much rest after 5k?
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Generally speaking, a 5K does not mandate much recovery time, given adequate training; however, the general rule of thumb for post-race recovery is one day of rest for each mile raced. However, please note that "rest" does NOT mean no running or exercise, but rather a break from intense training like speed work.
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Allow about 7–14 days between your final hard workout and race day. Your body takes about that time to fully recover and benefit from an intense workout. While a marathon taper may begin as early as 2–3 weeks prior to race day, a 5K or 10K taper requires no more than 7–10 days.
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But if you're doing moderate or vigorous aerobic activity, rest days are essential. It's recommended to take a rest day every three to five days. If you do vigorous cardio, you'll want to take more frequent rest days.
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A general rule of thumb is to wait a day for each mile raced hard before you run hard again – so after a half marathon, that's almost 2 weeks out from race day before you want to consider doing speed work. There's no need to add any additional fatigue to your muscles!
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You'll likely need a little more recovery time than if you had just gone for a light jog. Since your required rest can really vary, Jewell's basic rule of thumb is to give yourself 24 to 48 hours of rest between training the same muscle groups.
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The average time it takes to transition from a 5k to a 10k is approximately 6-8 weeks, the time period will vary depending on your fitness levels and training consistency. Begin your training by having an 8-week workout plan and strive to steadily increase the distance every week.
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Every time you increase minutes hold what you have for 3-5 more running sessions until you reach your normal running regimen. This will avoid risk for re-injury and doing too much too soon. Alternate your run days with either rest or cross-training for the first four weeks back to running.
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How long does it take to run a 5k for the average person and how are your times? For people who run 5k races on a regular basis, average winning times are 13–15 minutes for men and 16–19 minutes for women. That's about 8 minutes per mile. The average walking time for a 5k is anywhere between 45 and 90 minutes.
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More casual runners should wait at least a full week. After a marathon: All runners wishing to maintain a high level of fitness should do little or no running for four to seven days, followed by a week of only low-intensity running. Then you can return to your normal regimen.
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Two days out from the race, take a day off for total rest. The day before the race, do a short (20-minute) run with up to five pick ups under 45 seconds to sharpen your legs.
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Runners who've finished a 5K can move up to a 10K, but doubling up on distance takes proper preparation. 'I recommend adding 10-15 per cent to your total weekly mileage, spread out over two or three runs, each week,' says running coach Pete Rea.
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After shorter races (up to 10K): You can do your next hard run within as few as three days, if you're a high-mileage runner. Otherwise, wait about five days. After a 10-miler or half-marathon: Fitter runners can go long or fast again after four or five days. More casual runners should wait at least a full week.
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Too: most organized marathon races have cutoff times around 6 hours. Oh..how many calories you burn depends on bodyweight. A 160 pound person would burn about 1500 calories slow-walking 26 miles. Hope this helps!
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(When people ask the question “How long does it take to complete Couch to 5K,” it really depends on which program they pick. It might be 6 weeks, or 12 weeks, or 9 weeks. The original Couch to 5K plan created by Cooling Running took 9 weeks).
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During the morning of your 10K, it's important to make sure your stomach feels as good as your legs. We recommend getting a high carb, easily digestible meal 3-4 hours before your race, so by the time the gun goes off, you'll have topped off your glycogen stores and won't feel full or weighed down.
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How long it takes to recover from your race depends upon how well prepared you were going in. A general guideline is one day of rest for every mile raced, or about 26 days of rest. Note that “rest” here means a break from intense training - like speedwork and races - not avoiding running altogether.
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After you can run 1km in under 6 minutes, go back to increasing your distance. Aim at running 10km without stopping, without worrying about speed.