Tapering

I am running a 10km race next Tuesday and i want to go sub 39 (PR: 39:26 in training). When should i start tapering? Should i just run easy this week or should i have one or two harder days and then take Monday off?

All advice would be appreciated

I never take the day off completely before a race, but that's just me. Personally, I would go hard on friday or saturday, off the following day, and then easy/pre-meet with strides. Sick 10k time btw.

Take it easy Sunday and Monday (just recovery miles)

Otherwise, continue training as normal.

i ussualy take the day before a 10k off

ProtestTheZero wrote:Take it easy Sunday and Monday (just recovery miles)

Otherwise, continue training as normal.

+1

the 2 days before a race should be easy miles

If you have just been doing base with not speed work at all, then just cut down to 75% of what you have been training. Be careful not to cut down on intensity though. If you have been doing speed work, then put in a light speed workout probably today or tomorrow (so you can recover from it). ALWAYS run the day before a race so you don't get that dead leg feeling during the race. Just go 25-30 minutes easy with strides. You should be good to go then. Good luck and tell us how it goes.