have you ever done any interval training yourself? i average 4 minutes 30 secs for a 10k run -- which is rather slow to a good runner, and i can only do the 10-30 intervals for about the first 2kms over a 6k run. the first 2 intervals will be really easy, but by the fifth one you'd be rather tired, and by the 10th one, you'd wish the 30 seconds would last for 5 minutes ... it's difficult because you are supposed to run as fast as you can during the sprints.
I run regularly. My first 5K I did at 18 minutes. My second 5K I came in at 17:45 minutes. The 5K is all about the sprint though. You run at a damn near sprint for the last half of the race. If you haven't run much up to this point. Start slow. Run 1 mile first 1.5 weeks, then 2 miles next 1.5 weeks and up to 3.1 miles the last week. Normally this progression should be over a month or two, but since you only have 4 weeks you have to start training hard. For perspective, I run the Memorial loop (which is 3.1 miles/5K) in about 25 minutes running quite leisurely. On race day, I go all out and shave about 7 minutes from that time though. So basically run the first half at about 70%, then after the turn kick it up to 80% for the next 25% and a full on sprint for the last 25% of the race. Make sure you have eaten before the race, so you don't go into hypoglycemic shock which is common for alot of amateur athletes who go quite strenuous on the day of the race due to which they aren't well conditioned before. Also if you have general leg or back pains associated with running, take an Advil or two before the race as a preventative measure. A secret tip I use for longer runs and competitions is I spray energy spray on the outside of my mouth. As I'm getting tired I lick the outside of my mouth for some instant energy, without having to stop. I'm referring to Energy Spray as in Kickers and some other commonly find sprays.
But not right before the race. I don't eat anything usually for two hours before strenous exercise to avoid upchucking while working out.
I run regularly, around 20-25 miles a week. I sure as hell dont do my 5k in 18 mins tho. My advice to you is run at least every other day, doing 4-6k those days. Keep a good pace, concentrate, listen to some music if you have to. And it is all mental, youre going to feel tired but dont give up unless you feel like youre going to pass out or vomit.
I did a 5k last weekend. Finished around 24 min or so I think. The heat and humidity was brutal. Did a 10 mile (16k) earlier in the year that was a bit better. I find the longer distances a lot harder on the joints, though. Anything over 10k usually leaves me with a sore hip and sometimes groin. Thankfully have not had any real knee problems yet, but the hip can get really bad sometimes. I signed up for this 20k recently for October. It's basically four huge hills, with massive elevation changes along the coast. Here is the official site for the race: http://capetocabot.com/index_files/Page400.htm It should be fun because I have already decided that I don't care about my time for this one and will just be running it with my gf, although I may break away for the last mile which is timed separately and is all uphill. As for tips: - Don't blow your wad all at once. Start out slow and steady, and then turn on the juice for the last 1/3rd or so. - Never walk, no matter what. A few steps to take a drink at the water station is okay, but pick it right back up immediately after. - If you're going for time, picking somebody in the crowd and keeping pace with them can be a good idea. It will push you to go faster than you normally would. Just don't pick someone too fast and burn yourself out. - Music can help to push you faster, but you really aren't supposed to listen to music during an official race for safety reasons. - Make sure to stretch well before each run. - Good quality shoes are key. Don't be stingy with the runners. - If you have problem with runner's nipple (don't laugh!) use band-aids. Also, non-cotton shirts will help reduce the chafing. Nothing chafes worse than wet cotton. Have fun!
I do 5Ks and 10Ks fairly regularly now, and I didn't start until I hit my 30's. The thing that helped me was finding others to run with. I really hate running, and I have no motivation to run on my own. But having others to run with really sped up my progress. A coworker of mine is currently doing the Couch to 5K program -- a 9 week program. I don't have any experience with it, but he stands by it. http://www.c25k.com/
I agree. I do HIIT 4 times a week - and my intervals are 30 seconds full out sprint followed by 30 seconds of jogging. I don't see much benefit to only 10 seconds of sprinting - your heartbeat won't stay in that "fat-burning zone" for long enough time at 10 seconds
Good points plus wet cotton weighs you down. I run wearing Underarmor which is great. In conditions where it is cold I will run with Underarmor underneath a T-Shirt or sweat shirt.
A lot of people swear by it, but I'm not a big fan. Really 5k just takes motivation. I'm hoping to gain the motivation back after these last few years, but it is much harder to do solo. I've got a lot of weight to lose before I'm back in my running shape.
Great tips and discussion guys! Thanks for regimen (4 week) idea Brightside, sounds good! juicy, Fadeaway, great input. I'm old for a runner, late 30's, just been doing it for fun, health and heart, on and off for the past few years. Decided something small, like a 5K could be a logical next step to running on my own. I do outdoor, streets (w/ uphill) and indoor (treadmill) and just wanted to branch out a bit. Personal goals and all.
Good chatter in this thread - my 2 cents: IMO: get yourself up to completing 4 miles before going after a 5k. The actual run is much tougher than the training for a load of reasons. You're playing frogger to get past the idiot moms walking side by side with strollers, there's a little anxiety/adrenaline, it's a "new" route, etc. If you train up to 3 mi, expect to be gassed well before the end. Take your current longest run and add a half mile to it every other day until you get to 4. If you've got time to stretch the training out before the 5k, alternate between long runs (focus: complete without stopping) and short runs (half the length of your next long run, focus: push your speed). Ex. Sun: 2mi Tues: 1 mi Thurs: 2.5 mi Sat: 1.5 mi Mon: 3 mi Wed: 1.5 mi Fri: 3.5 mi Sun: 2 mi Tues: 4mi Thurs: 2 mi Weekend: 5k Wear a watch, and monitor your pace at each kilometer (hopefully they aren't marking only by mile). It's pretty amazing how much a difference it makes. Keep yourself on pace and take things one km at a time. After 4k, max it out with a sprint. Avoid the water stations if you can - they're always a cluster. You're running for 20-30 minutes, there's honestly little benefit in taking those cups. Hydrate the week/last days before the race: cut the caffeine, cut the alcohol, drink propel. If you wait until the race itself to hydrate, it's too late. If you need the water because of the heat - bring your own. Partially freeze a bottle of something, it'll be better than the air-temp gatorade they're serving. I've got a buddy that has the same issues - the best thing for that is massage therapy. Not the dainty swedish business, but Active Release. You want to find someone that regularly works with athletes and have them literally work/stretch the band out. It hurts like hell on the table, you're all butt limping after, but in two days you're 100%.
I suggest avoiding pavement as often as possible. It is worse for your body, though it isn't always easy to find a better place. I usually ran trails in my neighborhood or the course we ran for the county championships.
yeah, i had previously trained for the half and my IT band was killing me! i was 23 or so and couldn't walk for 3 days so i gave up in the middle of training. only got to ~8 miles. i'm gonna give it another go but am worried about this.
Running a 5K is no big deal. If you've been training like you said for 5-6 miles a week you'll be more than okay. One element I have always found to help is to "overtrain" on whatever distance you plan to run (example: a 400M runner training himself to run 500M at the same pace). If you can run 5-6 miles at a decent pace you should be fine to kick it in another notch for a shorter distance race. Another key element is finding a runner that you can pace yourself off of. If you have a training buddy, friend or even a rival that's in the same boat as you -- pace yourself off of them. It gives you a better scope off of how you're doing and whether you need to speed up or slow down. Plus, if possible, keep the leaders in sight.
One thing I always found helpful in distance running was to break my run down into a series of small goals. I would pick a spot in front of me, usually some sort of landmark within a quarter mile, and tell myself "that's where I need to get to." Once I hit that spot, I'd pick another and repeat until finished. This helped me gain a "just a little further" mentality that got me from wheezing my guts up after 1 mile to considering 6 or 7 miles a warmup within a span of about 6 months. Can't offer much more than what's been said already!
