Training for a 5K Run at short notice

[shandi76]

I've decided to do a 5K run along with a couple of friends. The only problem is it is in 16 days time and we haven't done any specific training for it!

We are all physically fit and active (lots of BTS cardio classes). so stamina shouldn't be a problem, but technique will be.

Do any of you runners have advice on what we can do to improve our performance in such a short space of time?

[Deleted]

Just get out and run. Don't over due it, though. Do 12-15 miles this week and then 8-10 miles next week. Don't run the 2 days before the race.

[Deleted]

You need to go to the running store & get proper sneakers!! Save yourself some shin splints

Do your daily practice runs & increase the miles each day until your practice runs are 7 or 8 miles (will make the 5K feel like a piece of cake).

On your practice runs carry a water bottle so you are used to having to do that (not all runs have water stations these days).

Good Luck!!!

[mizbear]

I've been running and doing distance walking for over 20 years- got into it in high school- whatever you do- buy a good pair of running shoes. Make sure they are made for distance, not sprinting. You don't necessarily have to spend an outrageous amount either. Many sporting goods stores will be running (no pun intended) back to school sales due to school, and high school college sports season- particularly cross country. I can often pick up 2 pair of sneakers around this time of year for the price of one.
Also, make sure you have the proper "gear". Dress in layers if you have a cool day.
Consider your breakfast carefully. Unless you are practicing right after you eat and already know what you can and can't- this is something you will definitely want to consider. I have a lead-lined stomach and have to be careful what I eat before I run. I can eat anything and everything afterwards though. I recommend something like a Zone or Clif Bar and water. Gatorade is only good if you are excessively sweating.

Everyone here has given great tips and I know you can do it. Don't be afraid to walk if you have to.

Good luck. My next 5K is in November and I am hoping it will not be 14 and blowing like it was 2 years ago .

[shandi76]

Thanks for all the advice

@archie - I'll probably do a couple of 10K runs before race day, and rest 2 days prior.

@rockit - I've got one of those water bottles that are designed for runners - it has a hole in the middle like a doughnut, so you can put your hand through it. It only holds about 300mls but that should be enough as there is one water station to fill up at along the route.

@rockit, toughtimes, Miss Margarita & mizbear - I have a pair of Aasics running shoes which are worn in but not worn out, so am planning to wear those.

@toughtimes - There are enough runners that it is staged: you indicate your estimated time and your race number comes on colored paper which indicates where about in the line-up to stand. I usually put something a bit slower than expected so I can line up with my friends. It's also psychologically preferable to me to be overtaking people than being too optimistic and having loads of people overtake me.

@miss Margarita - I used to do some running in my mid to late 20s: entered some 10Ks, a half marathon and a couple of 5Ks. I'm not that fast but I can keep going. Haven't entered a race in 2 years, and have only been on a treadmill twice this year. I'm used to some high impact from Body Attack classes, but my hips are sore now after running this morning.

I tried doing 5K on the treadmill this morning, after I'd already done a Body Combat class. It took me 27:42, which is slower than I have done it when trained, but I ran the full distance (well, jogged slowly with 5 faster intervals). Not sure how much I can hope to shave off that time. I think I'm going to run again on Tuesday and Thursday, then do the same again next week.

[mizbear]

Good luck on your run this weekend! I hope you have great weather. Please post your time.
I have started training for my 5K at the end of November. Aye yi yi. I feel soooo out of shape. Oh wait- I am.

[shandi76]

Thanks mizbear :-)

Good luck with your run in November. What sort of time are you aiming for? You've got several weeks still to hone your performance :-)

I've only done a couple of runs outside. I did a run in 30:31, which was slower than the first one I also went out running with one of the women I am doing the run with and we took 28 minutes for 4.6Km. We are all meant to be sticking together, so my time isn't going to be very competitive.

[shandi76]

Race was this morning. Really wet weather: had been raining heavily overnight and we got drenched just walking to the starting area. Ran the first 2Km with a raincoat on. It did ease off a bit.

Time: 27:28.

Not the fastest I've ever managed, but faster than I thought we might manage given that we did only do 3 training runs. It was really nice running with a buddy (we left our other 2 gym buddies behind because they were too slow for us). It was more enjoyable than one's where I have run faster but done 4.8Km of it alone after leaving my friends near the start.

About the 3Km mark I was really getting into my stride, and was thinking I should have signed up for the 10K, but by the end I was glad it was the 5K.

[Genuine GA Peach]

GOOD JOB!!!

I ran a 5k today too. Kind of a hilly course and it's windy here today. It was T O U G H, but I stuck with it and placed 1st in my age group My time was WAY behind you, so I'm impressed.

Last year this race was held in December...and I ran it in the snow. Awful! There were not many lunatics out there running last year. The organizers decided to move the date up for better weather.

[mizbear]

I'm aiming for 45:00 and no broken ankles this year. I've spent since last November recovering from a broken ankle that I either got or aggravated at the 5K. I only have permission to walk his year and will have an inexperienced 10 year old walker in tow.
I used to be able to walk a 10 min mile- but I don't know if I can do that with ZBear with me.

[shandi76]

@ga Peach - Have some Karma back :-) 1st in your age category is excellent! :-) The woman I was running with came 6th in her age group (45 - 49). I was only 35th or so in mine, because they lumped everyone under 35 in the same age group.

mizbear - Be careful on your 5K! That sounds like a nasty break if it has taken so long to heal :-( 45:00 mins with a 10 year old in tow sounds just about do-able.

@miss margarita - Good luck with your training and your 5K race. Let us know how you get on :-)

[Genuine GA Peach]

thanks, Shandi. Right back at cha


MM - I don't see under 30 min EVER happening for me. I'm just what one of my running pals refers to as LSD (long, slow, distance). I've come really close to breaking 32 min, so that's my next time goal. Originally, I wanted to break 35 min. I'm running faster times than I was 10 years ago, so I'm pretty happy about that

[Genuine GA Peach]

oh...when I was running I kept telling myself that if I placed in my age group I could order this t-shirt that I've been wanting forever. It arrived today (great service from Snorg Tees. I just ordered it Sunday!)

[mizbear]

Peach! I love that shirt! (So do my nieces!) ZBear wants a similar design for her Hospice run shirt (Basically a run faster so you don't get cancer thing) I make one every year plus we get free ones.

I have broken that ankle 4 times now in close to the same place. If I do much more damage I will have to have metal put in there.

[Genuine GA Peach]

you better follow doctor's orders TO THE LETTER, Miz!

there. Did I scare you into behaving?

I had to take a break from just about everything for a few days after my melanoma surgery. The surgeon told me I was OK to do whatever I felt comfortable doing, but not to push it. I did spin class with the staples and stitches in my shin. I held off on running a bit longer because of the impact. I did some easy pace short runs before the stitches were removed.

[Deleted]

Great job Shandi! Keep up the good work everyone.

[mizbear]

Peach- I will- Don't worry. I am getting really tired of crutches and surgeons- haven't had leg surgery but I think I have had it almost everywhere else.