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
Yeah, interval training has been working great for me and I think I'm in much better shape because of it. For shorter runs like a 5K I would probably do shorter but higher intensity sprints, 400-800m. And if training for longer distances I'd do mile intervals but at a slightly slower pace.
Btw, does anyone have any experience with fivefingers? Been curious about trying them.
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:
I agree this sounds like a great training regimen! I ran cross-country and track in HS and college and this is very similar to what we did. I might suggest, though, another long run on Saturdays instead of intervals -- or even a day of cross training (bike or swim?) to prevent injury. The good shoes are a must, and if you continue on after May, its advisable to have two pair that you can switch off using.
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
Yeah, interval training has been working great for me and I think I'm in much better shape because of it. For shorter runs like a 5K I would probably do shorter but higher intensity sprints, 400-800m. And if training for longer distances I'd do mile intervals but at a slightly slower pace.
Btw, does anyone have any experience with fivefingers? Been curious about trying them.
I have not used the fivefingers but a friend has and he loves them! I have been using Saucony Omni for the past 2 years and am transitioning to their Kinvara which is a lower drop shoe. I am loving those - especially for speed. If you try the fivefingers I would be interested in how you like them.
Just signed up for my 3rd 5K. I definitely echo the need for speed work and hill training. I find that I always run faster on race day and flub my pace. I use a GPS program on my phone but I use a Garmin watch and that definitely helps me maintain my pace. I'm lucky to live in Louisville where we have a whole round of races to build up to the KY Derby. Starts with a 5K and ends with a half and full marathon. I've become addicted to running and have lost alot of weight through running - first exercise that I have stuck with over the past 3 years!
Are we getting something out of this all-encompassing trip?
Seems my preconceptions are what should have been burned...
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
Yeah, interval training has been working great for me and I think I'm in much better shape because of it. For shorter runs like a 5K I would probably do shorter but higher intensity sprints, 400-800m. And if training for longer distances I'd do mile intervals but at a slightly slower pace.
Btw, does anyone have any experience with fivefingers? Been curious about trying them.
If you try fivefingers, be sure to ease into using them. It takes some time for your body to adjust to the different angle that your feet will be striking the ground.
The new barefoot running shoes are great (Nike Free, fivefingers, etc) but they are a big change for your body and can lead to injury.
I ran 7 years of cross country (middle school through senior year of high school). Every race was a 5k except for some longer races that I did during summer training. The single most important thing is having a good pair of running shoes. Do not just go to the store and grab the first pair you see. Go to a proper shoe store with a running specialist who knows how to fit you a shoe. You need the right support in the shoe for the type of pronation your feet have to help prevent injury. See article below.
Thanks for the advice PJ-Cubs! Just bought a pair of fivefingers KSO Trek but haven't used them yet. I'm really excited about my first run Will start out once a week on a short trail run.
8/28/98- Camden, NJ
10/31/09- Philly
5/21/10- NYC
9/2/12- Philly, PA
7/19/13- Wrigley
10/19/13- Brooklyn, NY
10/21/13- Philly, PA
10/22/13- Philly, PA
10/27/13- Baltimore, MD
4/28/16- Philly, PA
4/29/16- Philly, PA
5/1/16- NYC
5/2/16- NYC
9/2/18- Boston, MA
9/4/18- Boston, MA
9/14/22- Camden, NJ
9/7/24- Philly, PA
9/9/24- Philly, PA
Tres Mts.- 3/23/11- Philly. PA
Eddie Vedder- 6/25/11- Philly, PA
RNDM- 3/9/16- Philly, PA
Thanks! 5k is Sunday... And I'm all geared up for it! Been able to pick up speed and distance... Also letting a friend talk me into a 5k a month as well as a half marathon in january. I dig this running shit never felt better about myself!
"I'm not present, I'm a drug that makes you dream"
Thanks! 5k is Sunday... And I'm all geared up for it! Been able to pick up speed and distance... Also letting a friend talk me into a 5k a month as well as a half marathon in january. I dig this running shit never felt better about myself!
good for you! i was a novice when i started...the key is to keep at it & it sounds like you've done just that! enjoy the 5k!
Thanks! 5k is Sunday... And I'm all geared up for it! Been able to pick up speed and distance... Also letting a friend talk me into a 5k a month as well as a half marathon in january. I dig this running shit never felt better about myself!
good for you! i was a novice when i started...the key is to keep at it & it sounds like you've done just that! enjoy the 5k!
We'll see how much I love it when I'm dry heaving after my first long run.... Or when I'm freaking out a month before the half marathon! But I got time before all that so I'm gonna enjoy the 5ks while I can
"I'm not present, I'm a drug that makes you dream"
31 minutes... no walking. I have a long way to go still but I'm very happy with the results. I wish I would of gotten into running years ago, I really like pushing myself and having attainable goals. Also encourages me to eat better and be all over healthier (with the exception of beer). One 5K down... June 23rd is the next one
"I'm not present, I'm a drug that makes you dream"
31 minutes... no walking. I have a long way to go still but I'm very happy with the results. I wish I would of gotten into running years ago, I really like pushing myself and having attainable goals. Also encourages me to eat better and be all over healthier (with the exception of beer). One 5K down... June 23rd is the next one
Awesome. Nice work. Half marathons are great too. If you dig running, you should love that challenge. The long runs are very therapeutic. I did a half marathon this morning in buffalo. Thinking of going for a full this fall/winter in vegas, but that's a completely different animal.
31 minutes... no walking. I have a long way to go still but I'm very happy with the results. I wish I would of gotten into running years ago, I really like pushing myself and having attainable goals. Also encourages me to eat better and be all over healthier (with the exception of beer). One 5K down... June 23rd is the next one
awesome!
8/28/98- Camden, NJ
10/31/09- Philly
5/21/10- NYC
9/2/12- Philly, PA
7/19/13- Wrigley
10/19/13- Brooklyn, NY
10/21/13- Philly, PA
10/22/13- Philly, PA
10/27/13- Baltimore, MD
4/28/16- Philly, PA
4/29/16- Philly, PA
5/1/16- NYC
5/2/16- NYC
9/2/18- Boston, MA
9/4/18- Boston, MA
9/14/22- Camden, NJ
9/7/24- Philly, PA
9/9/24- Philly, PA
Tres Mts.- 3/23/11- Philly. PA
Eddie Vedder- 6/25/11- Philly, PA
RNDM- 3/9/16- Philly, PA
For those who just started running, the most important thing to know is what is the right shoe for you. Most Running specialty stores offers Gait Analysis to determine your feet's Pronation. Here is a link from A Runner's Circle Philippines:
Just figured I'd revisit this and say that I am a few weeks away from my first full marathon now... Very nervous and excited! I've done a 5k a month (sometimes more than one) since that very first one in my original post, also did a half marathon in January as well as the Broad Street run (well past that mileage now, though probably not as close to 26.2 as I should be.) I've forged some great friendships through running and it's helped me get past a lot of emotional shit too... Honestly, I feel great having changed this in my life and hope I always continue to do it. (Also helps keep the beer weight off! ) I love encouraging others to run now, happy to be on this side of it.
"I'm not present, I'm a drug that makes you dream"
Comments
Yeah, interval training has been working great for me and I think I'm in much better shape because of it. For shorter runs like a 5K I would probably do shorter but higher intensity sprints, 400-800m. And if training for longer distances I'd do mile intervals but at a slightly slower pace.
Btw, does anyone have any experience with fivefingers? Been curious about trying them.
I agree this sounds like a great training regimen! I ran cross-country and track in HS and college and this is very similar to what we did. I might suggest, though, another long run on Saturdays instead of intervals -- or even a day of cross training (bike or swim?) to prevent injury. The good shoes are a must, and if you continue on after May, its advisable to have two pair that you can switch off using.
Have fun!!
I have not used the fivefingers but a friend has and he loves them! I have been using Saucony Omni for the past 2 years and am transitioning to their Kinvara which is a lower drop shoe. I am loving those - especially for speed. If you try the fivefingers I would be interested in how you like them.
Just signed up for my 3rd 5K. I definitely echo the need for speed work and hill training. I find that I always run faster on race day and flub my pace. I use a GPS program on my phone but I use a Garmin watch and that definitely helps me maintain my pace. I'm lucky to live in Louisville where we have a whole round of races to build up to the KY Derby. Starts with a 5K and ends with a half and full marathon. I've become addicted to running and have lost alot of weight through running - first exercise that I have stuck with over the past 3 years!
Seems my preconceptions are what should have been burned...
I AM MINE
If you try fivefingers, be sure to ease into using them. It takes some time for your body to adjust to the different angle that your feet will be striking the ground.
The new barefoot running shoes are great (Nike Free, fivefingers, etc) but they are a big change for your body and can lead to injury.
http://www.runnersworld.com/article/0,7 ... -0,00.html
good luck Brandi
10/31/09- Philly
5/21/10- NYC
9/2/12- Philly, PA
7/19/13- Wrigley
10/19/13- Brooklyn, NY
10/21/13- Philly, PA
10/22/13- Philly, PA
10/27/13- Baltimore, MD
4/28/16- Philly, PA
4/29/16- Philly, PA
5/1/16- NYC
5/2/16- NYC
9/2/18- Boston, MA
9/4/18- Boston, MA
9/14/22- Camden, NJ
9/7/24- Philly, PA
9/9/24- Philly, PA
Eddie Vedder- 6/25/11- Philly, PA
RNDM- 3/9/16- Philly, PA
good for you! i was a novice when i started...the key is to keep at it & it sounds like you've done just that! enjoy the 5k!
www.cluthelee.com
www.cluthe.com
awesome!
10/31/09- Philly
5/21/10- NYC
9/2/12- Philly, PA
7/19/13- Wrigley
10/19/13- Brooklyn, NY
10/21/13- Philly, PA
10/22/13- Philly, PA
10/27/13- Baltimore, MD
4/28/16- Philly, PA
4/29/16- Philly, PA
5/1/16- NYC
5/2/16- NYC
9/2/18- Boston, MA
9/4/18- Boston, MA
9/14/22- Camden, NJ
9/7/24- Philly, PA
9/9/24- Philly, PA
Eddie Vedder- 6/25/11- Philly, PA
RNDM- 3/9/16- Philly, PA
http://arunnerscircle.com.ph/index.php? ... view&id=25
http://arunnerscircle.com.ph/podiatrist.pdf
It is not really the brand of the shoe. It is what shoe is best for your feet.
It's nice to know that there are other runners here.
Run Safe!
:thumbup:
i need to get my dreamin' arse so motivated to change for the better.
Let's just breathe...
I am myself like you somehow
I never tacklef the full... although I hope to in '14
THIS year??? :shock:
Feels frighteningly close when you say it like that!