Foo - running a 5k

I have a small dose of natural cycling talent. But I run like a cow. Yesterday I "ran" for 35 minutes. It was fun. So I am doing an organized 5k in 2 weeks.

Any advice for a newbie that has 2 weeks to get ready for a 5k?

scout out the course if you can so you know if/where hills appear

If possible, try running 4 miles at least once, however slowly, before you do the race - it helps psychologically to know you can cover the distance and then some. Even if you need to walk a bit, you've covered 4 miles!

give your body a rest with no running (or at least no hard/fast/long distance running) a day or two before the race

drink lots of water the night before

lay all your stuff out the night before

sunblock/sunglasses

don't eat/wear/do anything new and experimental on race day

get up early and use the john! don't wait for the port-a-lav lines

eat a decent breakfast (no need to load up as with a marathon or long bike ride)

Carry a small power gel or whatever with you while running just in case




have fun!:thumb:

I have a small dose of natural cycling talent. But I run like a cow. Yesterday I "ran" for 35 minutes. It was fun. So I am doing an organized 5k in 2 weeks.

Any advice for a newbie that has 2 weeks to get ready for a 5k?Work on developing that cycling talent. Running sucks.

Work on developing that cycling talent. RUNNING SUCKS!!!

Ha ha! I spent my hole life (until yesterday) agreeing with you. I will never be a "runner" the way I am a "cyclist", but a slow jog was good for my soul.

Running rules!
Pace yourself by maintaining a speed that you can talk during.
A 5k is pretty easy unless you run it in a flat out sprint.

Start drinking heavily. No, wait, that is what to do when your frat brother's trash your older brothers Lincoln Continental. Never mind.

Any idea how far you ran in 35 minutes?

My running consists of a 3.1 mile loop (5k) and typically run it around 28 - 29 minutes. If you ran for 35 minutes, you may have already gone further than your 5k. As long as you're fueled up prior to starting as advised above, you shouldn't need water/gels or anything. Run what's comfortable.

Just be glad you can run!

Did a 5K in May where I talked to this dude that had dropped about 100 pounds but still had a good 100 to go. He was incredibly proud of himself that he finished and PR'ed with a time in the 38 range...

When I'm in shape, I can run a 5K in the 25ish range (not really in shape right now - at least not racing shape). Just go, have a good time, and finish. No one cares about your time but you!

Any idea how far you ran in 35 minutes?

My running consists of a 3.1 mile loop (5k) and typically run it around 28 - 29 minutes. If you ran for 35 minutes, you may have already gone further than your 5k. As long as you're fueled up prior to starting as advised above, you shouldn't need water/gels or anything. Run what's comfortable.

The most important thing you need is a couple of nights in a row of *good* sleep. I've probably run somewhere near 30 footraces of varying distances since 2006, most of them 5Ks (did a marathon in there, half marathons, 10Ks (I *hate* that distance, its simply painful)). For most of us, a good 5K time - whatever that is for the person - involves *pain* for 20-30 minutes.

I don't eat anything before short races like that, it just crowds your stomach and you don't *need* fuel to run 3 miles. 26.2, yes. 3 - no.

hey im in high schoool cross country and track, and in 2 weeks you cant really get in that great of shape but you can at least perpare somewhat. you have to worm up alot for any ru whether its training or a race, so run maybe 2 miles very slow easy jog, then stop and stretch real good, then slow jog for around 5 mins. (for your blood to get moving again) and then go do your work out or race. if your in decent shape id say run a good 4 or 5 miles as a work out (not counting warm up), you will need that distance training, and alsways try to push hard twords the end to simulate that race fatigue, follow by a good cool down and more tretching

Running rules!
Pace yourself by maintaining a speed that you can talk during.
A 5k is pretty easy unless you run it in a flat out sprint.

i have no idea what you are talking about, 5k is the hardest race out there, i know i do it all the time, run 3.2 miles in 18:27 and see if you can still say that XD

i have no idea what you are talking about, 5k is the hardest race out there, i know i do it all the time, run 3.2 miles in 18:27 and see if you can still say that XD

You need to reread my post. Reading comprehension and all that.
*shakes head*
Hint: read the last freaking line.

i have no idea what you are talking about, 5k is the hardest race out there, i know i do it all the time, run 3.2 miles in 18:27 and see if you can still say that XD

Do it in 20:47 after a swim and a ride...for your first race ever and tell me how you feel. ;)

My suggestion for the OP is pace work. Do the 5k at a pace you can talk at. Afterwards, start running and pushing yourself a little harder for a few minutes, then back down. Basically do some very mild intervals. That should get you a little faster and a little stronger.

Thanks guys. I'm trying not to worry to much about the time I finish.

Thanks guys. I'm trying not to worry to much about the time I finish.

SingingSabre is right on target. Finish the race comfortably, there's no reason to kill yourself and have a negative experience the first time out.

Don't eat all-you-can eat chinese the night before, don't try anything new on race as mentioned and run your own pace don't pay attention to anybody else but yourself. I've did two and the third one is tomorrow night. The first one was the Hospital Hill 5k and I did a 33:35 only been running a couple months. The second was a 5k trail run and did 33 minutes, would of been better if I paced right and didn't eat the chinese it killed me! This one tomorrow night will be the easy compared to the other two and I've did alot cycling since the last one. My knee is screwed up though should be interesting. Funny though I did a stress test today and my knee is hardly bothering me now. Same with the chest pain I've having go for a run and it goes away.. I think I got off subject.

i have no idea what you are talking about, 5k is the hardest race out there, i know i do it all the time, run 3.2 miles in 18:27 and see if you can still say that XD18:27? How many of those Ks are you walking?

http://www.runnersworld.com/subtopic/0,7123,s6-238-244-259-0,00.html

Running rules!
Pace yourself by maintaining a speed that you can talk during.
A 5k is pretty easy unless you run it in a flat out sprint.

Yes!

18:27? How many of those Ks are you walking?

hahaha, 3.2 miles in 18:27 and you think i was walking!? lets see what your time is in an official race with hundreds of other guys in your way

hahaha, 3.2 miles in 18:27 and you think i was walking!? lets see what your time is in an official race with hundreds of other guys in your way

I maintain my position that you couldn't pull it off in 20 as the last leg of a tri.

Apparently. Here I thought runners were more accepting of each other.
That was until a certain poster showed up. Kid needs a road bike and to hang out in the road cycling forum with a ruler.

Next thing you know I'll be giving it a tri...(What's wrong with me?)

All of the "pace yourself" stuff is good advice, but the most important thing for a 5k is to look good for the finisher photo. :D

Head up, arms stretched out, nice strong form - no shuffling over the finish line looking down pushing the buttons on your watch!

All of the "pace yourself" stuff is good advice, but the most important thing for a 5k is to look good for the finisher photo. :D

Head up, arms stretched out, nice strong form - no shuffling over the finish line looking down pushing the buttons on your watch!



Thanks for keeping things in perspective. I will shuffle along for 3 miles than finish strong, and maybe even do the Usain Bolt pose.

I've got 6 more days till the "race" My left arch is a little sore. Not to worry-just got some new inserts. I've been icing it, stretching my calves (boy are they tight), and rolling my feet around on a tennis ball. Running is going to get me some sexy gastrocnemiuses.
I ran a little over 12 laps in around 30 minutes the other day. I am not to sure if a lap is a quater mile, but probably pretty close...

Thanks for keeping things in perspective. I will shuffle along for 3 miles than finish strong, and maybe even do the Usain Bolt pose.

That's the best plan I've seen yet!


Apparently. Here I thought runners were more accepting of each other.
That was until a certain poster showed up. Kid needs a road bike and to hang out in the road cycling forum with a ruler.

Ah, I don't really give a rip about what chadwebster has done. :)


Next thing you know I'll be giving it a tri...(What's wrong with me?)

I started running as a biproduct of tri training. Hooked now!

hahaha, 3.2 miles in 18:27 and you think i was walking!? lets see what your time is in an official race with hundreds of other guys in your way

That's your problem - you ran too far. A 5K is 3.1 miles.

That's your problem - you ran too far. A 5K is 3.1 miles.
That's too short. 5 kilometers = 3.10685596 international miles exactly.