I'm running a 5k in 2 weeks... some advice please

Discussion in 'Fitness & Nutrition' started by HardTech, Apr 21, 2009.

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  1. HardTech

    HardTech hungry

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    I signed up for a local work-sponsored 5k race in SF on May 2nd (LIVERight). That's about 2 and a half weeks away. My goal is to run the entire way, in 25 minutes.

    Right now, I can run about 1.2 miles at an 8 mile per minute pace, running straight for just under 10 minutes. I alternated between walking and jogging the next 1.5 miles Any tips to increase this as soon as possible?
     
  2. Bacchus

    Bacchus Skinny Guy

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  3. HardTech

    HardTech hungry

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    I've been trying to follow that... before this week, I was doing the 5 minute jog, 2.5 minute walk, etc. etc. Now I'm just jogging for as long as I can before I have to stop, and I'm hoping this is the best way to get up to 5k in as short a time as possible
     
  4. HardTech

    HardTech hungry

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  5. BlackIce72

    BlackIce72 New Member

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    The best 5k I've ever done was after training HIIT.

    Given the short distance nature of a 5k in my VERY UNPROFESSIONAL opinion simply training by jogging (unless you're pretty overweight to begin with) will not get you there as fast as you would if you included sprinting.
     
  6. HardTech

    HardTech hungry

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    not overweight (5'10, 160 pounds) :bigthumb:
     
  7. Bacchus

    Bacchus Skinny Guy

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    maybe you should reread the thread then...because there's TONNES of advice for you there that is not distance specific - but running specific


    1- do intervals
    2- strengthen your core.
    3- watch your form
    4- miles won't make you faster.
     
  8. Bacchus

    Bacchus Skinny Guy

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    Exactly true, which was mentioned in the thread I linked to as well.

    Distance will not make you faster. Intervals and strengthening will.

    You wanna run 6miles+? distance will start making a difference.
     
  9. PcH

    PcH Guest

    As Bacchus said, intervals. Hit up a local track and run some 800's (2 laps). I used to never run the day before a race but I always now do an easy run. Sleep and recovery is the most important IMO. I don't get enough of it with my running :hs:
     
  10. Bacchus

    Bacchus Skinny Guy

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    here are a few examples of some interval workouts you can do while training for the 5k

    Interval Day 1 Week 1:
    6 X 200m (sprint with 200m jog in between)
    3-4 x 800m ( don't go all out, but you want to keep your pasce up. Try to pace the second lap in the same time as the first.)

    Interval Day 2 Week 1:
    4 x 600m (sprint with 400m *light* jog in between)
    2 x 1600 (Try to run these at your target 5k pace) w/ 5-7 minute recovery, jog if you need to.

    Interval Day 1 Week 2:
    8-12 X 400 meters (Sprint, with 3-5 minute rest)

    Interval Day 2 Week 2:
    2 x 600 (sprint with 400m *light* jog in between)
    4 x 1000 (target 5k pace, 3-5 minute recovery)



    The above would be typically good - but the problem is you're second interval day of your second week is likely to be close to your event. 2 weeks really isnt enough time... :\







    Important Stay away from intervals the day before your race.
     
  11. PcH

    PcH Guest

    I'll try those intervals, normally I just do 800 intervals
     
  12. Bacchus

    Bacchus Skinny Guy

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    800 intervals are a great balance between sprint and distance.

    However, getting a wide range of intervals is important. I don't think it will make much of a difference on a guy who's only giving himself two weeks - but including faster sprints in your intervals is important. you want to work with different ranges.

    i.e.:
    14-16 X 200 meters
    8-12 X 400 meters
    6-8 X 800 meters
    4-6 X 1000 meters
    3-4 X 1 mile repeats

    a popular interval workout is a "ladder" interval...(ie. 200m/400m/800m/1200m/800m/400m/200m)


    if you're training intervals over a long period of time - you want to try to keep your speed to your target race speed (i.e in this case target 5k.), wit shorter recovery time.

    I don't really think that 2 weeks is enough for someone's body to adapt to processing lactic acid through intervals - and the strengthening is probably more important (and that's why my above suggestions a bit more recovery with suggested of a faster run)


    here's a few links that i've found that are great at explaining this stuff into more depth:


    http://www.active.com/story.cfm?CHECKSSO=0&STORY_ID=8269
    http://www.runners-resource.com/interval.html
     
    Last edited: Apr 21, 2009
  13. Uglybob69

    Uglybob69 I miss beer.

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    Nice to have someone with a good knowledge of aerobic training around here to help out us out of shape gym rats
     
  14. Bacchus

    Bacchus Skinny Guy

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    it's nice to have gym rats help old runners bulk up

    :p
     
  15. PcH

    PcH Guest

    I used to do ladders a year ago. I'm going to do them again. I really like mixing in some 100s/200s for turn over rate and foot work. I'll check out those links, thanks. I just really want to break my 19:36 5k PR :hs:
     
  16. Bacchus

    Bacchus Skinny Guy

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    19? i used to train with 18 year old girls who can run that. :p (just busting your balls...they were world class...)

    Anything under 20minutes is better then the average athlete. Good job, all the best in your training.
     
  17. HardTech

    HardTech hungry

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    thanks for the advice guys... I'll be sure to incorporate them in my training

    what about rest days? If I'm out of shape as described in my first post, would it be better to run 3 days a week, or can I go 5?
     
  18. Bacchus

    Bacchus Skinny Guy

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    2 weeks isn't much time - but you don't want to burn yourself out.

    typically, to a runner in trianing one day off is enough. but give yourself two days off (two intervals, 3 joggs) - and see how you feel.
     
  19. Bacchus

    Bacchus Skinny Guy

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    yeah man..i hear you. the last 1k hurts - especially if you're trying to pick up pace to pass some dudes.

    The intervals will without a doubt help your muscular endurance.

    You can always play around with your interval times to reflect your goals in the race too. maybe ease up on the first k or two - and work on the speed near your final few intervals.
     
  20. PcH

    PcH Guest

    I would say feel it out. Try running 5 days in a week. If it's too much initially, then start off slower and build up to 5 days a week.
     
  21. Bacchus

    Bacchus Skinny Guy

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    guy only has two weeks to 'feel it out" though :\
     
  22. PcH

    PcH Guest

    Oh, werd. Yeah, like Bacchus said. 2 weeks is definitely not enough time to cram in some serious training.
     
  23. HardTech

    HardTech hungry

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    just an update... I ran for 33 minutes yesterday straight. Well, 5 minute walking warmup and the next 28 minutes were a straight run.

    I should be able to run the whole way, and meet my goal of 25 minutes
     
  24. Bacchus

    Bacchus Skinny Guy

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    Well, being able to run the whole way is a great barrier to overcome.

    did you work end up working any intervals?
     
  25. HardTech

    HardTech hungry

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    just one day... I walked for 2 minutes, ran for 1 minute at 6 mph on the treadmill, ran for 30 seconds at 8 mph, and ran for 30 seconds at 9.2 mph. Repeated twice, then went home.

    The rest of my training was just running outside and going further each time. Instead of stopping at a certain street light, I would run until the next trash can... the next day, I would run until the next street sign

    I just ran in a straight line too, so I would have to go back after I got really tired instead of running in a circle and just driving home when i was done. I ran for as long as I could, then walked for a little bit, then ran again for as long as I could. Then I would turn around and walk/jog the rest of the way back.
     
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