5k run

[Ozzy]

well on May 12th there is a local 5k run that i'd like to go for. First off this will be my first 5k race ever.

For the past 2 years i've ran off and on, mostly in the summer. But for the past 2-3 months i've been running between 3-5 miles a day 5 days a week, or 20 miles a week. I also lift weights Mon, Wed, Fri.

Since the race is in about a month, I was wondering if anybody had some advice on a training routine for the next month so i can be prepared. should i throw in some HIIT? Go for longer runs? Any different forms of exercises? I'd also like to drop my 5k time by 2-3 min.

[CF-OC_gal]

I just did my first 5k run last month. You sound like you are a lot further along in training than I was. Go to Halhigdon.com and look up his advanced training plans. You might find something there. (That's where I found a plan)

You could also try runnersworld.

Good luck and have fun!

[JMike]

Pierini's your man for running training. My tips:
1) Run the route. Lots. The better you know the actual route the calmer you'll be and the better prepared you'll be. You'll know when you should be going fast and when you can start to sprint.
2)Start slow. You'll be nervous and excited and want to shoot off with the rest. Be prepared so you know how fast you should be.
3)Kill the hill. The best way to gain a lead is to pick up the pace for the last 3/4 of a hill and carry that pace down the other side. Practice this, it will help.
4) Don't stop until you're past the line. I've overtaken scores of people who felt they were *close enough* to start walking. Sprint through the line a good 10 ft and you'll be laughing.

Good luck!

[ihaveadog]

Yeah bro ask perini about running, hes the man for that kinda stuff.

Hi Ozzy,

Tell me a little about your running training last week, being a little specific about distance and pace. Tell me the best time you've run a 5k or what you think you are currently capable of. What kind of running shoes are you wearing? Do you have access to hills?

And finally, how bad to you want it? The 2-3 minutes faster that is. I'll give you my two cents after you answer these questions.

[ihaveadog]

Pierini, could swimming also prepare Ozzy for this? Because I hear that swimming can give you great amounts of stamina for running.

[JMike]

Swimming has two great things going for it, when used to train with/for running.

1) No impact. Pounding away mile after mile can kill knees even on the most padded surface. Swimming lets you put in some mileage cardio-wise whilst lowering the stress on the joints.

2) Breathing. Swimming causes you to focus on your breathing in a much more conscious way which can help you focus on it when you're running. I've also found that my lungs get a better workout and become stronger (increase in capacity) faster through swimming.

Mike

[Ozzy]

thanks pierini!

well to start off i live in western new york so there seems to always be snow on the ground so most of my running lately has been at the gym on a treadmill.

Sunday: 3 miles , 27 min.
Monday: 4 miles , 35 min.
Tuesday: off
Wednesday: 3.11 miles , 24:45 min.
Thursday: 2.5 miles , 20 min.
Friday: 4.5 miles , 37 min.
Saturday: 3 miles , 25 min.

yes i do live by hills and i try to run hills 1 or 2 days a week when there's not snow on the ground. I have asthma and the cold air seems to really bother my breathing so thats why I run on a treadmill in the winter.

My goal right now is to shoot for under 25 minutes for my 5k run. I would love to run it in under an 8 minute pace. So if I can get under a 24 min run I would be thrilled.

One other thing is that it feels like I have shin splints in my left leg so should i just ice it? I've had them before and they went away with time and rest but I really don't want to go without running for over 2 days straight. Running in a weird way seems to relax me by taking my mind off of everything else and I really enjoy it.

[Ozzy]

oh and my running shoes are Nike Shox FSM. They're about a year old and very comfortable. No signs of wear and tear

[minime]

Hi Ozzy good luck with your run!

Pierini will surely give you some great advice : he is 'in the know' when it comes to running.

I just wanted to say that I think if you have had the same running shoes for a year, it may be time to change them! The old shoes are probably contributing to your shin splints.

I don't run nearly as much as you, but I have had my current shoes (new balance, but i will return to Asics next time I suspect) for a little over three months and I will be looking to buy a new pair hopefully within a month. There may be no visible wear and tear, but the shoes will no longer be 'absorbing the impact' like a newer pair will, which does not help you when it comes to staying injury free.

I just searched it on google and found the following :

Track your mileage. After 350-550 miles it's time for a new pair. For runners who log 25 miles per week replace your shoes every three to four months.

again, good luck with your training : i think sub 24 minutes is a reasonable goal, considering that you ran a practice run of 5k in 24:45 I suggest you shoot for an even faster time

Well with about 1 month until race day I believe you should concentrate on speed work. I'd run 3 days a week hard for the next 3 weeks, then start to taper the week before race day. Here is what I would do:

Week #1
Day #1 - warmup with a 1 mile run. Then 800 meters at a 7:00-7:30 mile pace with a 200 meter walking recovery for 4-6 rounds. Conclude with an 800 meter cool-down.

Day #2 - warmup 800 meters. Then 3 rounds of 800 meters at your best effort, with a 400 meter walking recovery. Conclude with an 800 meter cool-down.

Day #3 - a longer and slower steady-state run of between 4-5 miles.

Week #2
Day #1 - warmup with a 1 mile run. Then 600 meters at a 6:45-7:15 mile pace with a 200 meter walking recovery for 6-8 rounds. Conclude with an 800 meter cool-down.

Day #2 - warmup 800 meters. Then 4 rounds of 600 meters at your best effort with a 300 meter walking recovery. Conclude with an 800 meter cool-down.

Day #3 - a longer and slower steady-state run of between 4-5 miles.

Week #3
Day #1 - warmup with a 1 mile run. Then 400 meters at a 6:30-7:00 mile pace with a 200 meter walking recovery for 6-8 rounds. Conclude with an 800 meter cool-down.

Day #2 - warmup 800 meters. Then 6 rounds of 400 meters at your best effort with a 200 meter walking recovery. Conclude with an 800 meter cool-down.

Day #3 - a longer and slower steady-state run of between 4-5 miles.

For the final week I would take it easy, maybe do a day #1 that is 50% of your day #1 for week #3. Day #2 that is 50% of your day #2 for week #3, and a 2 mile easy jog with some 50 meter sprints at 80% of your best effort for 4-5 rounds. Do not do anything for 2 days before race day other than maybe a 1-2 mile brisk walk and lots of stretching.

Adjust the times and rounds as appropriate but remember: if you want to run fast you have to train fast.

Let us know how it goes for you. Good training and keep the pedal to the metal!

[minime]

Great training schedule pierini! I may come back to this myself at some stage when I am training for a 5k!

[Ozzy]

thanks Pierini and Minime! i appreciate all the advice and i'll definately let all of you know how i do on race day. The snow has finally melted so I can start runnind outside now thank god

[Ozzy]

alright well i just got home from my 5k run this morning. thanks again to all those who posted on here and helped me out.

my time was a 22:46.

out of about 200 runners i was 17th overall, 5th in my age group.

Hi Ozzy, thanks for sharing how you did. I read your post that you met your goal.

How closely did you follow the suggested training plan I posted? And what's next for you in the running department?

Good job, now eat, rest and recover.