5K training - JP Fitness Forums

ninja · 08-26-2007, 04:02 PM

The Homecoming 5k is October 13. (well, it should be. I haven't seen it officially announced anywhere, but this is the date that it normally would be, so I am going to assume that it is the 13th)

I haven't run it. I'm going to this year. Now, I could easily go out and run a 5k right now. That's not the issue. I want to maximize what I can do. I'm restarting the afterburn interval program (it is also in NROL) and my first session was 1.5 miles. (1 minute @ 11.5 on the treadmill, 2 minutes @ 6 for 3 rounds)

How should I best train for this? I want to run it in approx. 20 minutes. I want to keep intervals in some form, and want to avoid any longer runs. This just seems a little tricky because I'm not really a runner but I am in pretty decent shape (intervals and/or basketball consistently 2-3x a week for the last four months) and just want to do as best as possible.

Any tips?

Muchas gracias.

EDIT: I will still be lifting 3x a week and will basically be able to run any day of the week.

UpNorth · 08-27-2007, 06:57 AM

Well if you can already run the distance and you don't like running then I would think intervals just might get you there but you'd be better off doing them outside rather than on the treadmill. Also, I would suggest, getting out to a track and doing some 1 mile interval sessions just to get the pacing down and maybe throw in a couple of practice 5k's to get a sense of the distance.

For the 1 mile intervals figure out what you want to run on race day (a little less than 6:30/mile for 20 minute time) and run an interval session at that pace. If you can hold the pace, you're good, if not, work on it. Going out too fast in a 5k is VERY easy.

Good luck...

Phaedrus49er · 08-27-2007, 01:20 PM

What he said. Intervals, tempo running, and go run some hills for some variety

emartin10 · 08-28-2007, 12:15 PM

Hill work and tempo runs. Getting down below 7 minute miles is going to be a good challenge in about a month. Just run a lot, and run fast. Extend your distances a bit too, run 4 or 5 miles at a really good clip. Just to get your body used to it!

E