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Hey guys, I'm getting ready to run in my first 5K in a couple of weeks, does anyone know the proper way to train for this? I'm use to running a mile or so a few days a week, but running 3.2 miles is an entire different story...

Just depends on what else you do for your aerobic endurance. My suggestion would be to cut out one of the one mile days and try a long run of 2 to 2.5 miles with a recovery day afterwards. If you can do 2.5 miles comfortably then you can handle 3. Your other option is to plan for walk run intervals. Really depends, on you exhausted after the mile or do you feel you could run more? Building running endurance is not like cramming for a test. You have to take it slow and steady.

Good luck!

I know plenty of computer programmers whose more athletic activity is Dungeons and Dragons who have successfully completed a race using the Couch to 5K program.

Run 1 mile one day
Day off
Run 1.5 next day
Day off
Run 1 mile fartleks
Day off
Run 2 miles
Day off
Run 1.5 miles
Day Off
Run 1.5 miles as hills
Day Off
Run 1.5 miles
Day off
Run 3 miles.

That is a 15 day one. I can break it down if you have longer.

5k is not a long run. I do that all the times and I am not in a best shape. Since it your first, I suggest you take it easy and enjoy yourself. Dont worry about speeding or breaking any record. 5K is really fun.

Good luck.

zak

a 5k run is nice and easy.
a 5k race is HELL!

the rule of thumb of a 5k race: at the gun shot you jump full speed ahead, you accelerate midway and then sprint at the end. You bathe in lactic acid and wonder where the fuck is the oxygen. Every guy who passes you is agony, and if a GIRL happens to pass you, it's ok to just stop and cry.

But if it's your first, go gradual, just do this one as a basis from which to build on afterward.

As for preparation , there's already good advice above.
make sure you're pretty much on an empty stomach and don't drink too much before. Mustn't feel bloated. Those are short races, you won't deplete your glycogen or electrolytes.

I love 5k's! Since this is your first and only two weeks away, I would just run it for fun to get the feel of the atmosphere of a foot race, The next one will probably be a few weeks away which will give you more time to train for it Thats how I first started but hey, there is a lot of good advice from others here also.

Two weeks is not a lot of time to prepare for a 5k, it takes me 6 months or more to get into decent race shape. That being said, i would recommend just logging some easy miles. One week before your race you can do a race simulation. Run 3 x one mile at your ideal race pace, with up to 5 mins rest between each mile. IE. If your looking to run 30 mins for your 5k you would want to hit 10 mins per mile. This will get your body familiar with feeling you will have on race day. Run hard and Good Luck!

xassantex saida 5k run is nice and easy.
a 5k race is HELL!

the rule of thumb of a 5k race: at the gun shot you jump full speed ahead, you accelerate midway and then sprint at the end. You bathe in lactic acid and wonder where the fuck is the oxygen. Every guy who passes you is agony, and if a GIRL happens to pass you, it's ok to just stop and cry.

But if it's your first, go gradual, just do this one as a basis from which to build on afterward.

As for preparation , there's already good advice above.
make sure you're pretty much on an empty stomach and don't drink too much before. Mustn't feel bloated. Those are short races, you won't deplete your glycogen or electrolytes.

I totally love your response! lol

If a girl passed me, I would just come to a stop and walk off the road!

danielryan said

xassantex saida 5k run is nice and easy.
a 5k race is HELL!

the rule of thumb of a 5k race: at the gun shot you jump full speed ahead, you accelerate midway and then sprint at the end. You bathe in lactic acid and wonder where the fuck is the oxygen. Every guy who passes you is agony, and if a GIRL happens to pass you, it's ok to just stop and cry.

But if it's your first, go gradual, just do this one as a basis from which to build on afterward.

As for preparation , there's already good advice above.
make sure you're pretty much on an empty stomach and don't drink too much before. Mustn't feel bloated. Those are short races, you won't deplete your glycogen or electrolytes.

I totally love your response! lol

If a girl passed me, I would just come to a stop and walk off the road!

And the winner of Todays GAYEST comment is DANIELRYAN. ( showered with flowers and whistles).

hector2009 said

danielryan said

xassantex saida 5k run is nice and easy.
a 5k race is HELL!

the rule of thumb of a 5k race: at the gun shot you jump full speed ahead, you accelerate midway and then sprint at the end. You bathe in lactic acid and wonder where the fuck is the oxygen. Every guy who passes you is agony, and if a GIRL happens to pass you, it's ok to just stop and cry.

But if it's your first, go gradual, just do this one as a basis from which to build on afterward.

As for preparation , there's already good advice above.
make sure you're pretty much on an empty stomach and don't drink too much before. Mustn't feel bloated. Those are short races, you won't deplete your glycogen or electrolytes.

I totally love your response! lol

If a girl passed me, I would just come to a stop and walk off the road!

And the winner of Todays GAYEST comment is DANIELRYAN. ( showered with flowers and whistles).

yea, thats right!

it's an attribute of gay men, by nature they make gay comments.
but being showered with whistles? .... ouch .

[quote][cite]trackstar5k said[/cite]

it takes me 6 months or more to get into decent race shape/quote]
This has to be a typo.

honestly 5k is short compared to other races i run 5k around 4 or 5x a week. just start out and have a fierce playlist on that ipod and you're good to go lol

The key to running a good 5k is actually to train for a 10k...lol. Do short runs 3x a week and then a long run once, trying to run about every other day. Increase your long run by 1 mile per week, until you get to about 6 miles on your long run.

I've done this program over the past 6 weeks and I have dropped my 5k race time by 2:30. Stick with it...its addictive. Also, don't train for it on a treadmill...always try to run outside!

thanks for the advice...fyi, it rained the day I was going to run, but i plan on running later in october

xassantex saida 5k run is nice and easy.
a 5k race is HELL!

the rule of thumb of a 5k race: at the gun shot you jump full speed ahead, you accelerate midway and then sprint at the end. You bathe in lactic acid and wonder where the fuck is the oxygen. Every guy who passes you is agony, and if a GIRL happens to pass you, it's ok to just stop and cry.

But if it's your first, go gradual, just do this one as a basis from which to build on afterward.

As for preparation , there's already good advice above.
make sure you're pretty much on an empty stomach and don't drink too much before. Mustn't feel bloated. Those are short races, you won't deplete your glycogen or electrolytes.

Sounds just like the strategy the Marine Corps taught me for the 3 mile PFT! Just run as fast as you possibly can and the pain will be over in less than 20 minutes...

yeah except running at max speed proves the relativity theory right.
The fastest you go the slowest time feels to you.
However you appear to have aged 15 years when you finish, which is a paradox.

Pinny saidRun 1 mile one day
Day off
Run 1.5 next day
Day off
Run 1 mile fartleks
Day off
Run 2 miles
Day off
Run 1.5 miles
Day Off
Run 1.5 miles as hills
Day Off
Run 1.5 miles
Day off
Run 3 miles.

That is a 15 day one. I can break it down if you have longer.

The only thing I'd add to this is that for many new runners the added distance is as much a psychological hurdle as a physical one. So the thing to do is building your mileage through interval training. Run that 1.5 miles. Walk for 3 minutes, then run another quarter mile. Add accordingly on other days until you can run your intended distance without problem.

That's a good point, it really is mind over running in this case.

danielryan said

xassantex saida 5k run is nice and easy.
a 5k race is HELL!

the rule of thumb of a 5k race: at the gun shot you jump full speed ahead, you accelerate midway and then sprint at the end. You bathe in lactic acid and wonder where the fuck is the oxygen. Every guy who passes you is agony, and if a GIRL happens to pass you, it's ok to just stop and cry.

But if it's your first, go gradual, just do this one as a basis from which to build on afterward.

As for preparation , there's already good advice above.
make sure you're pretty much on an empty stomach and don't drink too much before. Mustn't feel bloated. Those are short races, you won't deplete your glycogen or electrolytes.

I totally love your response! lol

If a girl passed me, I would just come to a stop and walk off the road!

Awww come on guys.

Unless you're under 19 minutes for 5k (that's real minutes not online embellished minutes) you have an excellent chance of being beaten by several women in your average sized race. Around here it's not all that uncommon for the winning females to be in the 17:00s-low 18s.

haha, you're right. I know only too well.

My best ever was 18' 20" , but even then there were girls faster than me.
I beat one in a Xcountry race once ( 4 years ago )but two weeks later she left be biting the dust on pavement . I would have liked to hate her , but she was cute and really sweet. damn.

Worse! i only did one half marathon, but from lack of proper preparation and other reasons ( typical loser reasons ) i bonked at km 17 , or 18 , i forgot. Anyway, this sort of stout woman ( some female version of Gimli ) whom i had passed a long long while before just ran straight by me near the finish.
Now, i really really wanted to cry then..hahaha.

Pinny saidThat's a good point, it really is mind over running in this case.

Over Fifteen hundred STOOPID POSTS Give out sum sound advice dum dum...lol

Bro...I do not know wut time of da day ur runnin, but do NOT eat heavy, juice, water and fresh seasonal fruit, will be ur best friend. Stretch n sleep well da nite b4, also have awesome Ipod as ur best friend to assist u