In the past I've felt faster after a month or two of marching with a backpack at a fast pace like +4 mph. Now I'm interested in actually being fast in a 5k and quickly expand it to a marathon ...
What recommendations (fact-based, if possible) do you have for pre-race to ensure optimal performance? Warm up is a given so no need to mention that. But what about nutrition, hydration, rest, etc. ...
I am in decent physical condition, but I have not been running for 2-3 months. I have signed up for a 5K in ten days. What training can I do in this short time for the best performance in the 5K? How ...