5K training

[brb, dc]

I need some advice.

I'm planning to run my first 5K on the 26th of April then another one May 31st. I've never run a race before (minus high school sprints 10 years ago ) I need some help developing a decent training schedule.

I currently run 3 mile intervals (speed and inclines) 2-4 times per week and Spin 1-2 times per week. Currently I can run a 10 minute mile without much effort. My goal is not just to run the race but to place! So I want to get my time down to a 7-8 minute mile by May 31 if not by April 26.

I tried training for a half marathon a few months ago, but I was so mentally and physically exhausted I couldn't complete the training. I definitely overtrained!!

I would love to continue Spinning during my training. So, if anyone out there can help me develop a decent training schedule while incorporating Spinning, I would be very appreciative.

[Henry Hawk]

a sample weeks schedule would be as follow.sunday,run 6 to 8 miles one minute slower than your 10k pace.monday,run 3 to 4 miles at a relaxed pace,tuesday,go to a track and do 6 to 10 200,300, or 400 meter intervals with the same distance rest inbetween each one.wednesday,this would be a good day to cross train with your spinning class.thursday,run 3 to 4 miles at a relaxed pace.friday,do a tempo run of 2 to 3 miles 30 to 40 seconds slower than your 5k time,saturday,do 2 or 3 relaxed miles.instead of doing one day of relaxed running you might rest or cross train on weights,spinning,or swimming.when first starting a program you have to use a trial and error method.you can add time or distance or cut back to suit your present speed or endurance.the more you race the more you will learn about yourself and be able to adjust your workouts.try this and we will see what we need to do.good luck.p.s.,i do flexibility before and after each run,and weights 2 to 3 times a week.also i do heavey abdominal work.

[LoadedFreak66]

That sounds like a good routine Henry. Just to offer some diffrent perspective I'd like to post a routine that I've been doing this summer with my cross country team that has help me succsefully drop 40 seconds off of my mile time in 2 months. (6:53 down to 6:13)

Anyway, the routine looks like this:

Pretty basic, just do 5-6 miles tuesday through thursday at a 45-50 minute pace. (And try to do an uphill run at least once a week.)And on friday a short three mile tempo run, BUT include a 2 mile warm-up to stay at the five-mile-a-day routine.

And finally, on either Saturday or Sunday do a 7-8 mile run at a moderate pace.

Also make sure you do some strecthing before your runs and always do a 1 mile cool-down after your tempo runs.

Hope this works as well for you as it did for me.

[LoadedFreak66]

That sounds like a good routine Henry. Just to offer some diffrent perspective I'd like to post a routine that I've been doing this summer with my cross country team that has help me succsefully drop 40 seconds off of my mile time in 2 months. (6:53 down to 6:13)

Anyway, the routine looks like this:

Pretty basic, just do 5-6 miles tuesday through thursday at a 45-50 minute pace. (And try to do an uphill run at least once a week.)And on friday a short three mile tempo run, BUT include a 2 mile warm-up to stay at the five-mile-a-day routine.

And finally, on either Saturday or Sunday do a 7-8 mile run at a moderate pace.

Also make sure you do some strecthing before your runs and always do a 1 mile cool-down after your tempo runs.

Hope this works as well for you as it did for me.