I signed up for my first 5k…

CHANGEinWAVES

I'm excited and scared I'll fail. I go "running" almost every day but that includes a bit of walking to catch my breath and not die. Either way… Broad street here I come (running like a mental hospital escapee)!!!

Any tips from those who've done them?

mikalina

CHANGEinWAVES wrote:

I'm excited and scared I'll fail. I go "running" almost every day but that includes a bit of walking to catch my breath and not die. Either way… Broad street here I come (running like a mental hospital escapee)!!!

Any tips from those who've done them?

I have no tips for you- just run every day !!!!

Good luck :thumbup:

LloydXmas

I was going to start a thread the other day about this. I'm doing 2 this year. One in August and one in October.

I've been doing sprint intervals and I also work with a trainer once a week to redevelop my core strength.
I need to get outside and start running this week.

I'm an extreme novice. Overweight and not a runner.

F Me In The Brain

BabaBooey1979 wrote:

I was going to start a thread the other day about this. I'm doing 2 this year. One in August and one in October.

I've been doing sprint intervals and I also work with a trainer once a week to redevelop my core strength.
I need to get outside and start running this week.

I'm an extreme novice. Overweight and not a runner.

Does this mean you need to give up Guinness?

Seriously though if you can dodge a wrench, you can dodge a ball. Advice would be train for going longer distances at your own pace, that way when it comes time to do the run and you are all amped up you dont use too much of the energy out of the gate and shit yourself at the finish line.
I am way off on my cardio, I can just get to 20 miles on my bike. Don't think I will be running 5k anytime soon. I know someone who runs the marathon every year and runs daily....another guy who runs a 5k does what my suggestion was.

marcos

CHANGEinWAVES wrote:

I'm excited and scared I'll fail. I go "running" almost every day but that includes a bit of walking to catch my breath and not die. Either way… Broad street here I come (running like a mental hospital escapee)!!!

Any tips from those who've done them?

You will get an extra wind come race day as you will be running through lovely north and south Philly where getting the hell out of their is all the incentive you need. I grew up in north Philly which is how I became such a good runner

mfc2006

the first 5k is the toughest. just keep running/training & you'll be fine!

eeriepadave

i guess just pace yourself. Good luck and have a great time

conman

practice, practice, practice...

it's all mental, learn how to turn off the pain switch when your muscles are sore and run through it.

focus on your breathing, pace yourself and stay hydrated.

LloydXmas

Haven't given up the beer yet. Just working out 6 days a week (on average) since thanksgiving.

I'm trying to manage these workouts in between work, three kids and my wife's opposite work schedule.


OP. When is your 5k?

tybird

Yeah....run at YOUR OWN pace....it's easy to get caught up in the rush that accompanies the starting gun....warm up prior to the race and stretch at your comfort level....don't run the day before the race....don't think about how far you have to go, concentrate on how far you have ran....Make it fun

DS1119

Pacing myself was the hardest thing for me to figure out when I got back into running. For me I just found that I run just fast enough to not lose my breath. When that happened I was going too fast. Good luck man! :thumbup:

Jearlpam0925

It's all about pace. But you'll be fine, 5K's are no sweat.

I just signed up for the Broad Street Run. Should be interesting...

Pamela0222

DS1119 wrote:

Pacing myself was the hardest thing for me to figure out when I got back into running. For me I just found that I run just fast enough to not lose my breath. When that happened I was going too fast. Good luck man! :thumbup:

I do the same! Learning to slow down and enjoy the run was the toughest part. I wish you luck also.... you will truly learn to love running after all the training and the 5K run is over. Have fun with it!

green mountain man

CHANGEinWAVES wrote:

I'm excited and scared I'll fail. I go "running" almost every day but that includes a bit of walking to catch my breath and not die. Either way… Broad street here I come (running like a mental hospital escapee)!!!

Any tips from those who've done them?

I am not a runner, but my mother's uncle Johnny Kelly was named runner of the century in the 2000 issue of Runner's world magazine. He completed the Boston Marathon 61 times and was victorious 1n 1935 and 1945.
He completed his last 25 mile marathon at the age of 84. He then ran partial marathons for several years after that.
He was a member of the 1936 olympic team in Berlin and snubbed an offer of a handshake from Adolf Hitler.
My mother said he ran on the Cape Cod beaches daily and rarely missed a day. He said if he missed a day of training he felt like he was going to die. He still trained until his mid 90s. One day he was admitted to a nursing home and died the next day .
He was a true legend.

voidofman

green mountain man wrote:

He was a member of the 1936 olympic team in Berlin and snubbed an offer of a handshake from Adolf Hitler.

conman

voidof81 wrote:

green mountain man wrote:

He was a member of the 1936 olympic team in Berlin and snubbed an offer of a handshake from Adolf Hitler.

Suzi78

I've done several 5 and 10K's. For me, I've noticed that the best way to boost my endurance is to incorporate interval and hill training into my schedule. For example, I will do interval training on Monday, hill training on Tuesday, long slow tempo run on Wednesday, rest Thu, fast tempo run on Friday, hill + Intervals on Sat, rest Sun.
Some other suggestions I would give you is not to over exercise, cut back on the distance the week of your race, don't run the day before the race, start out slowly and build your speed. Think of it this way; your second half of the race should go faster than the first half.

Have fun! Good luck :thumbup:

CHANGEinWAVES

Mine is at the end of May, a good amount of time to prep. I've been working out 6 days a week, 1-1.5 hrs a pop (run, weights, stretch & other cardio) and one session a week is a 2hr one where I push myself just a little more. I've given up alcohol, other indulgences, coffee with cream n sugar & changed my eating habits completely… not to mention I get up in the am an work out (which those who know me, is a HUGE deal!). I'm trying to make big changes in my life (not just in this area).

When building stamina is it more important to do a continuous speed for a long period or to switch it up in intervals? I haven't been able to get outside and run yet, when it's a bit warmer I will (it's just a little too cold at 5am!).

Oh and a friend of mine says I need to get good running shoes… which means spending some $$$, is this necessary or not really?

conman

CHANGEinWAVES wrote:

Mine is at the end of May, a good amount of time to prep. I've been working out 6 days a week, 1-1.5 hrs a pop (run, weights, stretch & other cardio) and one session a week is a 2hr one where I push myself just a little more. I've given up alcohol, other indulgences, coffee with cream n sugar & changed my eating habits completely… not to mention I get up in the am an work out (which those who know me, is a HUGE deal!). I'm trying to make big changes in my life (not just in this area).

When building stamina is it more important to do a continuous speed for a long period or to switch it up in intervals? I haven't been able to get outside and run yet, when it's a bit warmer I will (it's just a little too cold at 5am!).

Oh and a friend of mine says I need to get good running shoes… which means spending some $$$, is this necessary or not really?

to build stamina, it's always good to change things up. run a continuous speed, then sprint for a short amount of time, then back to a continuous speed... whatever you're comfortable with

as for shoes, you can get a good pair of running shoes for 30-40 bucks... i like New Balance but there are other brands out there too that aren't too expensive

Ms. Haiku

Yay! Good for you!

You can do it! You can do it!

Believe in yourself, and look straight ahead. If you are outside, it's easy to get distracted, but if you train yourself to focus on a straight line of sight then all of you will be part of that focus.

Good luck, and have fun!

uninnocent-

You already have more training than I did when I participated in my no-training-half-marathon. Just keep building up your endurance, increasing your run-to-walk ratio gradually until you are at the pace you want.

CHANGEinWAVES

Thanks guys! This is really helpful to hear from people that have done one, or many. Gotta say… I like what running has done for my ass so far! Lol!

Suzi78

CHANGEinWAVES wrote:

Mine is at the end of May, a good amount of time to prep. I've been working out 6 days a week, 1-1.5 hrs a pop (run, weights, stretch & other cardio) and one session a week is a 2hr one where I push myself just a little more. I've given up alcohol, other indulgences, coffee with cream n sugar & changed my eating habits completely… not to mention I get up in the am an work out (which those who know me, is a HUGE deal!). I'm trying to make big changes in my life (not just in this area).

When building stamina is it more important to do a continuous speed for a long period or to switch it up in intervals? I haven't been able to get outside and run yet, when it's a bit warmer I will (it's just a little too cold at 5am!).

Oh and a friend of mine says I need to get good running shoes… which means spending some $$$, is this necessary or not really?

A shoe that fits your foot and stride makes a big difference, especially when you take your workout out doors on harder surfaces. If you go to a shoe store like Front runners, or whatever you have in your area, they're usually pretty good at finding the right shoe for you. Personally I've always found Asics to be far superior to any other shoe I've tried...but that's just my preference. Don't buy the latest model, check out the last season's instead. They normally don't make big changes and are always way cheaper.

Yellow Ledbelly

Suzi78 wrote:

I've done several 5 and 10K's. For me, I've noticed that the best way to boost my endurance is to incorporate interval and hill training into my schedule. For example, I will do interval training on Monday, hill training on Tuesday, long slow tempo run on Wednesday, rest Thu, fast tempo run on Friday, hill + Intervals on Sat, rest Sun.
Some other suggestions I would give you is not to over exercise, cut back on the distance the week of your race, don't run the day before the race, start out slowly and build your speed. Think of it this way; your second half of the race should go faster than the first half.

Have fun! Good luck :thumbup:

very good advice here. I ran track and cross country in high school and competed in track club races all over the state for years and this is pretty much a good regimen to follow. Of course I did longer distances in training but if you stretched out your slow tempo runs a bit over the 5K distance that wold probably be good too.
I also use to do mile intervals at a decent pace, rest five minutes and do another. If you can pick up the pace a bit and do a few of them I think that would help you on race day.
Of course I don't know what your motivation for doing the 5K is so I should note that I approached it in a highly competitive manner...i don't i ever ran just for fun or to keep in shape.
But good luck and have fun.
Also like others said...be careful not to get caught up in the pack and running at a higher rate of speed that you normally would or are capable of running at

Green Circle

Download this app....Check out the song the put on the model phone in the middle!!!

http://personalrunningtrainer.com/?gclid=COf2zLK5o64CFUff4Aod9jkdPQ

MayDay10

I thought Broad Street was a 10-Miler?

End of May? My unfit friend ran a half marathon with less prep time. You will be able to crush this.

Here is a great program by a running master.
http://www.halhigdon.com/training/50933 ... ng-Program

marcos

MayDay10 wrote:

I thought Broad Street was a 10-Miler?

End of May? My unfit friend ran a half marathon with less prep time. You will be able to crush this.

Here is a great program by a running master.
http://www.halhigdon.com/training/50933 ... ng-Program

Cool link, always very interesting how much walking is often over looked as an exercise which I agree is a great exercise for those out of shape or as a means to simply stay in shape.

CHANGEinWAVES

My mistake, it's at Fairmount Park / Please Touch Museum

MayDay10 wrote:

I thought Broad Street was a 10-Miler?

End of May? My unfit friend ran a half marathon with less prep time. You will be able to crush this.

Here is a great program by a running master.
http://www.halhigdon.com/training/50933 ... ng-Program

CHANGEinWAVES

Too funny, I just downloaded this, this morning

Green Circle wrote:

Download this app....Check out the song the put on the model phone in the middle!!!

http://personalrunningtrainer.com/?gclid=COf2zLK5o64CFUff4Aod9jkdPQ

the wolf

Run up and down those steps you have there. They helped Rocky go the distance with Creed, so i would think they would help you get ready for a 5K.

LloydXmas

I bought the ease into 5k app. It has a GPS tracking tool that maps out the route you ran.