My first 5K on 10/20

J

jimaug87

0
I'm going to be running my first 5K in a little less than 2 weeks. It's 3.1 miles (right?), so it shouldn't be much trouble at all, but I want to score a good time; even tho the race is a fun run before a school football game.

I'm a seriosue weight lifter, and a casual runner. I'll usually run 2-6 miles on my cardio days, but I want to go into this race ready for it. I'm in good cardio shape and I can pace myself.

I'm 5'11, 175lbs, and 20 years old. Should i just run more often to get ready for it, or is there a routine I can pick-up to get my legs and lungs ready for the haul.

Again I know it's a relativly short race, but I'm just concerned with walking away with a time I can be proud of. i don't usually time my longer runs, but my mile is a hair over 6 minutes. (6:11 is my all time best)

My cardio throughout the week is long runs mixed with days of HIIT and this is all outdoors. I don't run on elipticals or treadmills... I hate them.

I'm looking for some tricks of the trade from some of the experienced competitors. Also, meals. Carbs the night before and a small bit of protein in the morning? it's a 9am run and i plan on waking ~7-730
 
The optimal time for breakfast would be atleast 3 hours (probably closer 4) before the race starts. On our team we have a rule against eating any solids within 3 hours.

About 30-40 min before the race do a 10-15 min jogging warm-up and a few stretches. 10 min before the race do a couple 60meter strideouts (a buildup starting off as a jog, working towards nearly a full sprint, gradually slowing to a stop)

Go out at a pace that feels fast, but at a speed where you know you can pick it up at anytime. Focus on staying relaxed, keep your body loose and stay focused on your race not the people around you. And finally stay strong mentally, give everything you have even if it hurts and you will feel statisfied afterwards.
 
usually run 2-6 miles on cardio days--hahahahah that is a difference in a 10 minutes sprint and a one hour stride. hahahaha

try practicing an 8 min mile on a tread mill. then go outside and try running for 30 minutes at that pace. right at the 20 min mark will be a decent time.

If you are really a bodyu builder- give up the win- it aint coming, and get a nice 20-25 minute time. That is 7-8 min mile pace.

another good 5k mentality is this-
ok-- let's get warm,, press it out (for a mile)
that was nice-- let's run some,, and long stride deep breath (for a mile)
feel the burn
Run for it,,, how many can I pass (for a mile)

p.s. competitively this is one of the hardest races there is, next to the 100.

FF
 
flyinfree said:
If you are really a bodyu builder- give up the win- it aint coming, and get a nice 20-25 minute time. That is 7-8 min mile pace.

i wasn't going for a win per say, I wanted a moral victory

another good 5k mentality is this-
ok-- let's get warm,, press it out (for a mile)
that was nice-- let's run some,, and long stride deep breath (for a mile)
feel the burn
Run for it,,, how many can I pass (for a mile)

that's kinda the way i ran

FF
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27.25 right in the middle of the pack. I'm happy with it. Again, I'm not a competative runner, but it proves i'm in decent cardio shape.
 
AND you did it!!! very nice!!! great work man! great work in deed. anything under 30 is good and you are int eh 27's-- FANTASTIC job.

YES! you are in decent cardio shape.

FF
 
jimaug87 said:
27.25 right in the middle of the pack. I'm happy with it. Again, I'm not a competative runner, but it proves i'm in decent cardio shape.
Click to expand...

That is definitely a respectable time. But, with your 6 min mile experience, I'll bet with a little training you could know out a sub-25 time maybe even a low 20's time. Your 6 min mile credential means you have very good cardio power.
 
Just did one today in a coportate event I ran 21 minutes for 5km. Its the fastest time I have ever run it in. I did cross country for a while and never got that good of a time.

What helped me was to just keep looking at the next person and aiming to pass them.

My hips really hurt now and I have been laying with pretty much no clothes on for about three hours I think I over did it. But hey we came 17th out of 300 teams and I was second fastest male over the course the guy before me ran it in 20 mins flat :eek:
 
The guy that bet me was a guru thats all I can say. He bet me by a whole minute. It feels good to have that out of the way and my tough man challenge is done so I can get back into some regular weights training rather than so much endurance stuff
 
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