EPTfor the race, start slow (wear a watch if you can). right out the gate, if you aren't thinking "i'm going too slow", you're going too fast.
good luck ^_^
5k challenge - Page 2
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JeeJee
Canada5652 Posts
for the race, start slow (wear a watch if you can). right out the gate, if you aren't thinking "i'm going too slow", you're going too fast. good luck ^_^ | ||
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Gulabi
Canada52 Posts
I would highly recommend doing this with a partner if you can, preferably someone who is a little bit faster than you are. | ||
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L_Master
United States8017 Posts
If you were actually targeting and training for a goal 5k you would typically do a few months of base training where you do alot of easy pace runs with the occasional tempo run thrown in and try to ramp up the mileage/running volume. As you get within a couple months of the race you transition out of that and start doing alot more speedwork, maybe once or twice a week. Things like 400's, 800's, and tempo runs all help with this. What this does is the long easy distance stuff builds up your aerobic capacity and toughens your body up with regard to the volume of training it can handle, and then the speedwork before a race helps your body learn to work at race pace and handle things like lactic acid buildup and anaerobic work. If 9 minutes truly represents your best I'd expect to run the 5k somewhere in the 33-36 minute range, since you aren't particular trained going into the race. If you had alot more gas in the tank for that mile or messed it up going too hard, too soon then you'll probably be able to do a couple minutes faster. As far as the actual race day goes. Eat a little something, but not too much; eat alot and you''ll feel bloated and quite potentially run into issues with your bowels and you having some sort of a disagreement. Making sure your hydrated the night before is good too since you dont really want to drink a ton pre race. Also, make sure you have used the bathroom pre race, its not something you wanna deal with during the race for sure. As far as running it goes, its all about taking it easy. Most people, especially when they are new to racing, tend to start races at way to fast of a clip. This cause you too feel miserable towards the end and totally tank the race. Start off at a very conservative pace that really feels "omg this way too slow". If you get towards the 1.5 or 2 mile mark and its still feeling great then you can't start to ramp up the speed a bit. This is your first race, your pacing isn't going to be perfect and I really feels its better and certinly more fun if you err on the side of being slower. | ||
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N.geNuity
United States5112 Posts
In my personal experience, I actually had a pretty disappointing senior year in cross country despite being sooo much better than I had been previous years in practice. Most of my races were like 18:40-19:20ish, which were my junior year times. In practice I did so amazingly well compared to what used to be my best; I felt every race I should have been getting ~17:30 based on my practice performance. Right now, I have no idea what my 5k race pace would be. At best probably 21 minutes. One thing that I found when I was active running was that I was much better at longer distances than 5k; going slightly faster for a shorter race tired me out a lot more than running much longer (in practice, I ran 6:40 pace for our 6 mile runs with other guys on the team and that didn't feel too bad. But an 18:48 is a 6 minute 5k (3.1 miles), which were closer to my race times. Running a 10k at 6:40 pace was comfortable, while a 6 minute pace for a 5k tired me out). advice for OP here As for advice: what others have said, get some base training in. This is really important for preventing injuries and the likes. Don't try to go too fast too early; if you've done running in the past, the most frequent injuries come from people who stopped running and then try to get back into their old pace too fast. Make sure you also have the right running shoes. You may "overpronate" or underpronate and the stiffness/arches of the shoe should fit for you. You could get an injury otherwise. http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html After you get in some good base training and have been running for a while, look at what type of "runner" you are if you get really into it. Like I said above (when I talked about myself lol), 5ks at a faster pace were more tiring than a slightly slower pace for a much longer period of time. One of my teachers was getting into running, and she talked to me about it a little bit. She actually did her first marathon at the end of the school year, but she said that she couldn't go faster than a 10:00 mile for 1 mile but could keep up her pace for a really long time. You may find yourself in a similar way--don't worry too much if your mile time doesn't drop a whole lot after you do your base training, because your endurance may have improved a lot. Bananas are good, and do make sure you take a dump before the race. Legitimately, it's really important. | ||
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SOB_Maj_Brian
United States522 Posts
As for training running slightly longer might be helpful; also trying to force yourself to run a negative split (i.e., running the second-half of the race faster than the first) will ensure that you don't gas. If you taper your workout off, combined with the adrenaline on race day and you will most likely be happily surprised with what you are able to accomplish. My only advice is don't go overboard with carb loading (seriously don't eat tons of food you can't crap out before race day), b/c if you feel like your stomach is full you will feel it the whole way and you will have a strong desire to puke. I would suggest eating normally the day before and maybe some sugar crap maybe an hour before the race for instant energy. Since this isn't long distance you dont need to eat or drink anything during the race, so don't do any of that. Good luck, and have fun with you race! | ||
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FragKrag
United States11557 Posts
The key to it is probably proper pacing. I felt like I was doing great in the beginning, but towards the end I just lost it and slowed down a lot  | ||
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L_Master
United States8017 Posts
On January 27 2011 04:11 N.geNuity wrote: about me (just answering OP) I ran high school cross country and my best time (on a flat course that is officially a 5k, but I think was a little short) was 17:36. That was a year ago though; haven't really ran at all since the end of high school track. In my personal experience, I actually had a pretty disappointing senior year in cross country despite being sooo much better than I had been previous years in practice. Most of my races were like 18:40-19:20ish, which were my junior year times. In practice I did so amazingly well compared to what used to be my best; I felt every race I should have been getting ~17:30 based on my practice performance. Right now, I have no idea what my 5k race pace would be. At best probably 21 minutes. One thing that I found when I was active running was that I was much better at longer distances than 5k; going slightly faster for a shorter race tired me out a lot more than running much longer (in practice, I ran 6:40 pace for our 6 mile runs with other guys on the team and that didn't feel too bad. But an 18:48 is a 6 minute 5k (3.1 miles), which were closer to my race times. Running a 10k at 6:40 pace was comfortable, while a 6 minute pace for a 5k tired me out). advice for OP here As for advice: what others have said, get some base training in. This is really important for preventing injuries and the likes. Don't try to go too fast too early; if you've done running in the past, the most frequent injuries come from people who stopped running and then try to get back into their old pace too fast. Make sure you also have the right running shoes. You may "overpronate" or underpronate and the stiffness/arches of the shoe should fit for you. You could get an injury otherwise. http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html After you get in some good base training and have been running for a while, look at what type of "runner" you are if you get really into it. Like I said above (when I talked about myself lol), 5ks at a faster pace were more tiring than a slightly slower pace for a much longer period of time. One of my teachers was getting into running, and she talked to me about it a little bit. She actually did her first marathon at the end of the school year, but she said that she couldn't go faster than a 10:00 mile for 1 mile but could keep up her pace for a really long time. You may find yourself in a similar way--don't worry too much if your mile time doesn't drop a whole lot after you do your base training, because your endurance may have improved a lot. Bananas are good, and do make sure you take a dump before the race. Legitimately, it's really important. If you were doing 6:40 type speed as an easy pace (like 65-75% of HR) you're 5k times should have been significantly faster than even 17:30, more like 16:30. If that 6:40 stuff was like marathon pace type hard then your 5k time makes more sense. | ||
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ZeaL.
United States5955 Posts
Also, if you're constantly getting knee/hip pain and can't find a good pair of shoes, try these out. Take some getting used to but they've helped me start running again. ![[image loading]](http://www.vibramfivefingers.it/images/kso/img1-large.jpg) | ||
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BlackMesa
Kenya338 Posts
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Ursad0n
United States523 Posts
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L_Master
United States8017 Posts
On January 27 2011 09:13 Ursad0n wrote: When I ran a couple years ago (I was like 5'7 110 or so) I really didn't train hard, I messed around at practice. But my PR was like 21:55 or something, 1 mile at 6:38. One of the kids on my team was DIRTY tho, he had a 15:25 at States his senior year, and his fastest mile was like 4:08. So by comparison I was a complete scrub haha Wow thats a huge discrepency between his mile time and his 5k time, if you can do a 4:08 mile you should be looking at something in the 14:30 or better neighborhood for a 5k. Oh well, that will probably drop as he gets more mileage and a stronger aerobic base. Yeah it gets insane what great runners can do. I mean elite runners can literally go out for a very easy conversational jog in the neighborhood of 5-5:30 per mile, thats just insane to think about. Haile Gebreselassie has said that he literally can't run any slower than 6:30 pace, its just too slow and awkward. Blows my mind to even try and think about how fast that is. | ||
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N.geNuity
United States5112 Posts
On January 27 2011 05:12 L_Master wrote: If you were doing 6:40 type speed as an easy pace (like 65-75% of HR) you're 5k times should have been significantly faster than even 17:30, more like 16:30. If that 6:40 stuff was like marathon pace type hard then your 5k time makes more sense. well, calling it easy/comfortable was a huuuuuge exageration; but I was able to do it on a few occasions (in practice, not in a race atmosphere). Plus it probably wasn't until the end of the season too that I could do that. But yeah, the guys faster than me in practice got below 17:30 consistently. Sometimes they ran with me but they were probably having a much easier time. | ||
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Tleaf
Canada181 Posts
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NarutO
Germany18839 Posts
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mAKiTO
Colombia4171 Posts
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TLurker
51 Posts
With the assumption that since you post on TL you aren't over 40 and the info you provided, I think 35 minutes for a roughly 3.1 miles is reasonable, since it comes out to less than 6mph, to me that is only 1.5 - 2 miles per hour faster than quickly walking... I wish you would also have stated how far you normally run and the farthest you've gone because if you've never gone 3 miles before and don't plan on doing so before the 5k then maybe 40 minutes might be more reasonable. As well I'm not really sure how coming off of alchol/drugs should be taken in account either. I am not an athlete, personal trainer, doctor, etc, and have no experience with cross-training, but from looking it up on wikipedia, I am not convinced that this will help you with running/jogging(there is weightlifting involved which doesn't really help improve cardio) other than if it gets you to exercise then that's great. If you care to know about my "fitness"/backstory I've put it in a spoiler: + Show Spoiler + I am currently 20 years old and attending college; 2 years ago I ran a 5k in about 23 minutes which is about 8ish miles an hour... lately now that winter is over I am starting to get back into my routine of running three times a week where I run for about 3miles each time; I don't lift weights, but something additional is that I did play tennis in high school for two years and also ran(just for exercise but not on track team), and I can do 25 push-ups since I also try and do those TL;DR Ultimately you'll have to judge whether or not you are fit enough, but personally I believe a 5k in 35minutes should be doable; however, don't overdo it and if you hurt yourself don't keep going | ||
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vlaric
United States412 Posts
I generally managed to slip 27:30s for my 5ks at school, don't know if that's good or not, but it got me an A lol. best of luck! | ||
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igotmyown
United States4291 Posts
I don't know why people are trying to reference their cross country times as a baseline. The question wasn't if you had 5%-10% bodyfat and had trained for months/years, what should your time be? Is Crossfit better than just running? Running's not as fun, but in the end the running specific cardiovascular conditioning helps a lot more than anything else. Long distance running, you can't even stop to walk, you don't have to push yourself past a certain level of exertion because pacing is more important. | ||
Sayle
United Kingdom3685 Posts
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DoubleZee
Canada556 Posts
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