When you’re training for a big race, it’s tempting to throw in a few extra races along the way. Maybe a local 5K or a half marathon that lines up perfectly with your calendar. These races can be great checkpoints, but they can also set you back if you’re not careful.
It all comes down to how you approach them.
Why Runners Add Races Mid-Plan
Sometimes it’s just for fun. At other times, it’s to check progress, stay motivated, or keep things interesting during a long training cycle. There’s nothing wrong with that. Adding races can be a smart move when they’re used with purpose.
A shorter race can give you a chance to test out fueling or pacing. It can help you get more comfortable with race-day logistics. It can even boost your confidence.
But every race you add comes with a cost.
Racing Hard Comes With a Price
This is where most runners get into trouble.
You sign up for a half marathon in the middle of marathon training. You tell yourself you’re going to “take it easy” or “run it as a workout.” Then race day comes, and before you know it, you’re chasing a PR by mile one.
If you run hard, you need to recover. That’s not optional.
A full-effort race in the middle of a training plan creates what we call a “refactoring period.” Your body needs time to absorb the effort, repair muscle tissue, and get back to normal training. If you skip that step, your risk for injury climbs fast. So does your chance of burning out.
The Ego Problem
Let’s be honest. Most runners have a competitive streak. Even if your head says “take it easy,” your legs don’t always listen. That’s why it’s important to treat races with respect, especially during a build-up.
If you go too hard during a tune-up race, you’re not just tired afterward. You’ve pulled your training off track. That means either you keep pushing and increase your risk for injury, or you back off and lose momentum.
Neither option gets you closer to your goal.
How to Add Races Without Losing Focus
You can still race during your training cycle. The key is to plan for it.
Here’s what to consider:
- Timing matters. Races earlier in the plan are easier to recover from. Late-stage races require more caution.
- Distance matters. A 5K or 10K is easier to bounce back from than a half marathon.
- Effort matters. Running a race as a workout is possible, but only if you stick to the plan.
If you’re training for a marathon, running a half marathon six to eight weeks out can work. Just make sure you adjust your following week to include more recovery. If you’re training for a half, using a 10K to practice race pace is a great idea—as long as you don’t turn it into a full sprint.
Respect the Recovery Window
A good rule of thumb: for every mile you race hard, give yourself at least one day of lighter training.
That might mean swapping a speed workout for an easy run or moving your long run back a few days. It could also mean skipping intensity altogether for the week after your race.
What matters most is listening to your body and not rushing back in. One good race isn’t worth risking your entire training cycle.
Less Is More
It’s better to do one or two well-placed races during your plan than to fill your calendar and play catch-up every other week.
Pick races that serve a purpose. Use them to test gear, practice pacing, or check progress. And most importantly, remember why you started training in the first place.
Your goal race is still the main event.
Stay Focused on the Finish Line
Every decision you make in training should move you closer to race day. That includes the races you add along the way.
Train with intention. Recover with patience. And when race day finally comes, you’ll be ready to run your best.
Need help balancing racing and recovery? RunSmart training plans are designed by Physical Therapists and built to adapt around your schedule, so you can stay healthy and hit your goals.
