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Preparing for a 5k run
"Ignoramus28400" wrote in message ... I just ran my customary jogging distance of 4.54km (measured approximately with a truck odometer) as fast as I could, in preparation for the upcoming 5k run on April 25. The result is 22m34s, or 8.04 minutes per mile. The terrain was mildly hilly (two hills). On the 5k basis, it would be 24m48s. Let's add 12 seconds for fatigue, it seems like finishing a 5k race in 25 minutes is pretty possible at my today's level. I have a little over a month to train. My question is how to prepare for the race. Should I run as often as possible, or no more than 2x or 1x per week? Should I also do shorter distance sprints? Should I rest for a week or so immediately prior to the race? Also, I have old dilapidated running shoes. Would buying new ones for $70 or so help me in any way? i http://www.runnersworld.com/home/0,1...e=RunnersWorld Here's a training schedule from www.runnersworld.com that might help. You certainly want to get new shoes. Get them now and get them broke in before the race. Congratulations on deciding to do a 5K. With your current times you should do just fine. Beverly |
#2
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Preparing for a 5k run
In article , Ignoramus28400 wrote:
I just ran my customary jogging distance of 4.54km (measured approximately with a truck odometer) as fast as I could, in preparation for the upcoming 5k run on April 25. The result is 22m34s, or 8.04 minutes per mile. The terrain was mildly hilly (two hills). On the 5k basis, it would be 24m48s. Let's add 12 seconds for fatigue, it seems like finishing a 5k race in 25 minutes is pretty possible at my today's level. That's very approximate (-; You may do better on the race, but it's always a good idea to try to start slow. It's easy to end up going faster than you think, the race setting tends to make you run faster. So you'll need to use a lot of restraint at the start. I have a little over a month to train. That's not long at all, so don't do anything too radical. My question is how to prepare for the race. Should I run as often as possible, or no more than 2x or 1x per week? Just keep doing what you've been doing. A big increase in volume is probably counterproductive at this stage. If you had two months, doing one month at a higher volume, followed by an easier month may help. Should I also do shorter distance sprints? It's too late to start heavy interval work, but a little sharpening may help. Your best bet would be to add some strides to the end of your runs. Do these as follows: gradually accelerate, until you're running pretty quickly, and hold the pace for 10 seconds or so. You shouldn't be pushing hard, you want to focus on a getting a good turnover rate, and they should feel light, fast, and not too stressful. Should I rest for a week or so immediately prior to the race? Maybe the day before the race. Also, I have old dilapidated running shoes. Would buying new ones for $70 or so help me in any way? Yes, it would. Cheers, -- Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/ |
#3
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Preparing for a 5k run
In article , Ignoramus28400 wrote:
Thanks Beverly, the schedule seems kinda demanding, but I get the idea. I have to save my knees also, so I cannot run every day. I don't understand this remark. Do you believe that you'll injure your knees if you run every day ? Or did you mean something else ? I doubt that frequency of training is much of a predictor of injury, but feel free to prove my doubts ill-founded. Cheers, -- Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/ |
#4
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Preparing for a 5k run
"Ignoramus28400" wrote in message
... I just ran my customary jogging distance of 4.54km (measured approximately with a truck odometer) as fast as I could, in preparation for the upcoming 5k run on April 25. The result is 22m34s, or 8.04 minutes per mile. The terrain was mildly hilly (two hills). On the 5k basis, it would be 24m48s. Let's add 12 seconds for fatigue, it seems like finishing a 5k race in 25 minutes is pretty possible at my today's level. I have a little over a month to train. My question is how to prepare for the race. Should I run as often as possible, or no more than 2x or 1x per week? Should I also do shorter distance sprints? Should I rest for a week or so immediately prior to the race? My thoughts would be that if you've only been running 1 or 2 times a week up until now, you might want to increase your frequency slightly over the next couple of weeks and then hold it there. If you've been running 3-5 times a week (I assume that you run the same ~3 mile loop each time you run?) I'd maintain that same volume. Most of your days should be "easy" days (9:30 min/mi or so, I'd think?--whatever pace you can maintain steadily without getting out of breath, and not feel exhausted at the end/muscle sore the next day). Ideally, you'd want one run a week that was a little longer (and as slow as you need to go to finish comfortably) and one run a week that had bursts of greater intensity interspersed with easy recovery periods. Don't increase your volume by more than 10% a week, and don't increase it at all in the last couple of weeks before the race (indeed, in the last week before the race, taper off slightly). Finally, don't increase your volume in the same week that you increase intensity (by adding some workouts incorporating shorter stretches of faster running). In other words, you don't really have a lot of time to improve for this particular race, but if you are interested in continuing, those are thoughts to keep in mind. The general principal on building speed into your training is that you never want to run as fast as you'll run a race, for the complete distance you'll run the race. Also, I have old dilapidated running shoes. Would buying new ones for $70 or so help me in any way? Fresh comfy running shoes that are right for YOU will do more to save your knees than just about anything else. And I know this is a concern of yours, you bad, bad boy. No wonder you had knee problems when you ran before! 12 miles a week on crappy shoes was harder on my joints than 25 miles a week on good shoes. "Good shoes" does not just mean "expensive," though. The wrong expensive shoes will make you miserable. Go to a store that specializes in running wear (not a mall store, not a big-box sporting goods store, but a small running store.) Find one that offers gait analysis, and they will help you sort through the zillions of models and find the ones that fit your needs, and not just your feet. The other things that will help keep you running happily for years and reduce the chance of injury are to run most of your mileage in the "easy" zone, don't increase mileage too quickly, and don't stupidly "run through" any chronic pains. Gotta run! |
#5
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Preparing for a 5k run
"Ignoramus28400" wrote in message
... In article , Beverly wrote: "Ignoramus28400" wrote in message ... I just ran my customary jogging distance of 4.54km (measured approximately with a truck odometer) as fast as I could, in preparation for the upcoming 5k run on April 25. The result is 22m34s, or 8.04 minutes per mile. The terrain was mildly hilly (two hills). On the 5k basis, it would be 24m48s. Let's add 12 seconds for fatigue, it seems like finishing a 5k race in 25 minutes is pretty possible at my today's level. I have a little over a month to train. My question is how to prepare for the race. Should I run as often as possible, or no more than 2x or 1x per week? Should I also do shorter distance sprints? Should I rest for a week or so immediately prior to the race? Also, I have old dilapidated running shoes. Would buying new ones for $70 or so help me in any way? i http://www.runnersworld.com/home/0,1...te=RunnersWorl d Here's a training schedule from www.runnersworld.com that might help. You certainly want to get new shoes. Get them now and get them broke in before the race. Congratulations on deciding to do a 5K. With your current times you should do just fine. Thanks Beverly, the schedule seems kinda demanding, but I get the idea. I have to save my knees also, so I cannot run every day. Beverly perhaps did not notice the part whereas this particular training schedule is designed for "advanced runners" who are probably already running at least 25 miles a week and have 6 weeks to prepare, whereas this is your first 5k, and you have 4 weeks remaining, and I'm going to guess that you run 10-15 miles a week currently. |
#6
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Preparing for a 5k run
In article , Ignoramus28400 wrote:
That's very approximate (-; You may do better on the race, but it's always a good idea to try to start slow. It's easy to end up going faster than you think, the race setting tends to make you run faster. So you'll need to use a lot of restraint at the start. Thanks for this and other suggestions. A further question. When I ran, I felt pain at the bottom of my right lung and near my right collar bone. It is not the first time and it happens when I run fast and long. Is that bad for me? I don't know what it is. It's not necessarily reason to panic, but it is worth asking a doctor about (well to me it is anyway, since I don't know what it is, and it sounds worthy of attention). Cheers, -- Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/ |
#7
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Preparing for a 5k run
Thanks for this and other suggestions. A further question. When I ran,
I felt pain at the bottom of my right lung and near my right collar bone. It is not the first time and it happens when I run fast and long. Is that bad for me? Probably not. When you run hard, your diaphragm gets tired, like any other muscle. Because of the way the nerves to the diaphragm are wired, he body can be tricked into thinking that the pain in the diaphragm is also in the shoulder. If you are worried about it, see a doctor. D |
#8
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Preparing for a 5k run
In alt.support.diet Ignoramus28400
wrote: The result is 22m34s, or 8.04 minutes per mile. The terrain was mildly hilly (two hills). On the 5k basis, it would be 24m48s. Let's add 12 seconds for fatigue, it seems like finishing a 5k race in 25 minutes is pretty possible at my today's level. I have a little over a month to train. First of all, nice times. Sounds like you'll have a successful race. Also, I have old dilapidated running shoes. Would buying new ones for $70 or so help me in any way? Buying shoes that fit you well, regardless of price (though price can be an indication of quality/durability), will make a difference. If you go to a running store (no Foot Locker or other mall store, usually), you can have your stride/step analyzed and can have shoe recommendations based on that. Knowing your arch height and whether you pronate can help you find the kind of shoe you need with respect to cushioning and stability. This will make things a lot easier on your feet, legs, knees, and back, which can help you have much more comfortable, and therefore speedy, runs. You should also test them out before the race; what feels good walking around inside, or on a treadmill, might feel different outside. It took me a bit of experimenting to find a pair of shoes I could run 12+ miles outside in without having my toenails fall off or getting a backache. Also, once you know the kind of shoe you need, you can sometimes find them in discount stores like Marshalls/TJ Maxx/Ross so you won't always have to pay big bucks for the good shoes. Once I knew the styles of my favorite brands (Saucony and Mizuno) to look for, I was able to find these $100 shoes for $10-$30 in the aforementioned stores. Good luck, Alison (a much slower runner) |
#9
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Preparing for a 5k run
On 16 Mar 2004 23:58:37 GMT, Ignoramus28400
wrote: I just ran my customary jogging distance of 4.54km (measured approximately with a truck odometer) as fast as I could, in preparation for the upcoming 5k run on April 25. I like this thread! The result is 22m34s, or 8.04 minutes per mile. The terrain was mildly hilly (two hills). On the 5k basis, it would be 24m48s. Let's add 12 seconds for fatigue, it seems like finishing a 5k race in 25 minutes is pretty possible at my today's level. I have a little over a month to train. Wow. 25 minutes for a 5k. |
#10
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Preparing for a 5k run
"DrLith" wrote in message ... "Ignoramus28400" wrote in message ... In article , Beverly wrote: "Ignoramus28400" wrote in message ... I just ran my customary jogging distance of 4.54km (measured approximately with a truck odometer) as fast as I could, in preparation for the upcoming 5k run on April 25. The result is 22m34s, or 8.04 minutes per mile. The terrain was mildly hilly (two hills). On the 5k basis, it would be 24m48s. Let's add 12 seconds for fatigue, it seems like finishing a 5k race in 25 minutes is pretty possible at my today's level. I have a little over a month to train. My question is how to prepare for the race. Should I run as often as possible, or no more than 2x or 1x per week? Should I also do shorter distance sprints? Should I rest for a week or so immediately prior to the race? Also, I have old dilapidated running shoes. Would buying new ones for $70 or so help me in any way? i http://www.runnersworld.com/home/0,1...ite=RunnersWor l d Here's a training schedule from www.runnersworld.com that might help. You certainly want to get new shoes. Get them now and get them broke in before the race. Congratulations on deciding to do a 5K. With your current times you should do just fine. Thanks Beverly, the schedule seems kinda demanding, but I get the idea. I have to save my knees also, so I cannot run every day. Beverly perhaps did not notice the part whereas this particular training schedule is designed for "advanced runners" who are probably already running at least 25 miles a week and have 6 weeks to prepare, whereas this is your first 5k, and you have 4 weeks remaining, and I'm going to guess that you run 10-15 miles a week currently. Beverly did notice.... Ig has been running for quite sometime so he's not new to it. He ran as a child and still continues to run. |
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