i only have about a weeks to train for a 5k run - any suggestions?

Question

im a 20 year old female who can run about a mile or so in about 7-8 minutes without any prior running or training.

Answer 1

A 5K run is 3.2 miles so if you take the average of your given mile time (7:30, between 7 and 8) you'll run it in a little over 22:30 at your current rate. Personally I think that's pretty good compared to my own times but for training you should definitely jog every day. The day before the race run only really light, nothing strenuous like a big hill or anything. Then you may have your single mile time within the 6:00-6:59 range.

As for your diet you should really just focus on the quality calories. No junk food (or stay away from it as much as possible) and eat things like steak, pork, pasta (especially for the dinner the night before the race) and also drink a electrolyte replenisher like Gatorade or Powerade before you run. This can get your bodies nerve cells working at their max too to be in sync with your muscles. And take vitamins too to better your senses (everyone should take them every day anyways).

Answer 2

Well if you can already run a mile in 7-8 minutes and you only have a week to train, you shouldn't really do anything. You can't get in shape in a week without wearing yourself out and therefore making your performance suffer in the 5k. Just stretch out everyday and get moving. Maybe do some biking or swimming but nothing too strenuous. Start training for your next 5k about 6-8 weeks in advance for better results.

Answer 3

go out and run 3 miles at 10 min pace today
If you can run 1 -7min mile you can jog 3 -10 min miles.

Then do that every day and dont run the night before the race

Answer 4

I would suggest training, but build up your running time, don't push yourself TOO hard. Good luck!

Answer 5

You really don't have time to train - just plan on taking walk breaks if you get really tired or winded.