2 Weeks to train for a 5K

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    Apr 09, 2009 2:56 PM GMT
    I was selected by my work to receive a free entry to a 5K they are sponsoring in a little more than 2 weeks. I'm pretty excited, but I'll admit I've been a bit sedentary the past few months and am a little out of practice with running.

    Since I've only got the 2 weeks to train up for it, does anyone have any advice on how best to approach it? Check out my pics and you'll see I'm an athletic guy, but it's just been a little bit of time . .
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    Apr 09, 2009 4:42 PM GMT
    I was nervous the first 5k I ran too. But, according to your profile, you do cardio training 4x a week for 30 minutes. I am guessing a 5k wont take you that long at all. You are definitely in good enough shape to run it without a problem. But, if you want to run on the street instead of your regular cardio program you might get the feel of it.
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    Apr 09, 2009 4:44 PM GMT
    2 weeks isn't much time. If you do cardio 4 times a week then you have some sort of aerobic base which is good. Do you have a good pair of running shoes?

    I'd start with run/walk intervals on grass, dirt track, or trail for your first run. You could do it on the treadmill but since you're running outdoors in 2 weeks you probably want to start getting accustomed to it as soon as possible. 5x3 minutes maybe? Or 4x5 minutes if you can handle 5 minutes of continuous running. Take 2 minute breaks. Do this 3 times this week. maybe with one of those runs being on asphalt. Next week you could try something like 5x4 minutes run walk intervals if you're doing the 5x3s. 4x6 another day...with one of those runs being on asphalt. Keep your breathing under control.

    Then on race day make it your goal to finish. Do not start out in the front, or start out too fast with everyone else. Walk when you feel like you need to make sure you're not stopping directly in front of anyone though. Good luck!
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    Apr 09, 2009 6:57 PM GMT
    hey handsome, cut the worries... you'll do just fine! i ran my fist 10K early this year without any training at all. and i actually had the nerve to attempt to make it in under an hour... i finished at 1:07 and blamed it on the rain, as per Milli Vanilli's advice. it did rain quite hard and the road got slippery, etc...icon_redface.gif

    all i'm saying is you're 22 and athletic. just make sure you have a good pair of running shoes. buying a new one now may not be a good idea. the secret of my energy was to put adrenaline-pumping music on my iPod...icon_wink.gif

    so goodluck to you and post some pics of you in short shorts... i mean, what's the point, no? icon_biggrin.gif
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    Apr 09, 2009 8:47 PM GMT
    If anything I would run the distance (if you haven't already) at a good pace and see how you do. Then try and do better.

    Also, get a watch, measure your time and see pace yourself to the mile. They usually have mile markers. After the last mile, ie the 160 meter at the end, try to increase your pace a little, or at least stay constant.

    Go strong up hills, accelerate a little on the tops, accelerate a little during turns.

    Don't take turns too sharply, take them in the middle of the pack.

    Just run during the week, you'll do fine.
  • zakariahzol

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    Apr 09, 2009 9:07 PM GMT
    As slim and well built as you are 5K should be just a piece of cake. I am so much heavier , and I finish 5k with no problem. I dont run very fast but I finish the race. You be alright , men.
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    Apr 09, 2009 9:17 PM GMT
    run every day till 2 days before the race.
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    Apr 09, 2009 9:21 PM GMT
    And no matter what...remember it's only 3 miles!icon_smile.gif
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    Apr 09, 2009 9:23 PM GMT
    The suggestion to interval train is a good one. That way you can work up to a constant run and quickly push yourself toward your goal without overdoing it in one fell swoop that annihilates you.
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    Apr 10, 2009 3:47 AM GMT
    LeanathleticDC saidrun every day till 2 days before the race.


    No...really...don't. Unless you'd rather be a spectator at the race. You'd almost be guaranteed a case of shin splints if you went that aggressively into training. You can't cram for this race...the best thing to do is to get your body prepared for the motion and pounding, then you'll probably just have to trust in your base cardiovascular condition to get you to the finish line.
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    Apr 10, 2009 4:17 AM GMT
    For someone who is not a "runner" so to speak, 2 weeks is a cram job. You can do it though. Get yourself a good pair of shoes first then follow the rest of the advice. Good Luck!!
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    Apr 15, 2009 10:36 PM GMT
    I agree with the other posters, you should be find. I am relatively new to running and just in a matter of a week or so went from a mile to 2.5. Now a few weeks later, I am running 3.5 at least two times a week. I also would suggest nike + accessory if you have an iPod nano. You can either use Nike shoes, or order the pouch for the sensor off amazon and use it with any shoes. I find it quite handy being able to check my mile times and distance on the nano as I run. Personally, I have read of bad reviews about the Nike Shox Experience 2's that I use, but I could not be happier. They are comfortable and I feel like compared to the other shoes I was using, they are a world of difference.
  • zakariahzol

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    Apr 16, 2009 1:50 PM GMT
    Just to let you guys know, I am running for a 7k this weekend (quarter marathon. This will be a first run after the last 10k I did , early last years. I am not in the best shape. But 7k should be short enough and if I cant finish running, I can always walk. Anyway, this is start ... I gonna revive back my running career , until I can do 21 k like I use to.