I have 3 weeks to get ready for a 5k run.
I used to run cross country in highschool, but that was 6 years ago. I am now very out of shape. I have found training regimens that take 8-12 weeks. I need a crash course plus nutrition ideas. Experienced Runners and Racers, Help! I am willing to commit to a good regimen 100%.
2006-08-28 12:24:58 · 11 answers · asked by Olive 3 in Sports ➔ Other - Sports
G'day Olive,
Thanks for your question.
I would adopt an exercise and training regime. However, you may not get best results in three weeks but the payoff will be on the future.
I have attached sources for your reference.
Regards
2006-08-28 12:33:52 · answer #1 · answered by Anonymous · 0⤊ 0⤋
How out of shape are you? Have you talk to a doctor if doing this is a good idea? If yes then what you really need to do is start out with a practice run. try and do the whole 5k. It is only just over 3 miles. Dont go all out just see how far you get. If you can fininsh it start walking a mile then run a mile then walk a mile for the first 4 days then take a day off. then walk a mile and run two miles and walk a mile for the next 4 days. take a day off then walk a mile run 3 walk a mile for the next 4 days take a day off. at this point you should be 5 days away from the race do another 5k at a nice steady pace take a day off walk 1 run 2 walk 1 the day before the race walk run run 1 and walk run this last training day should be done on the actual course if you know the route. get a good nites rest and eat a good dinner the nite before. pasta is a good pre race dinner..other than that good luck...
2006-08-28 19:38:28 · answer #2 · answered by here_comes_trouble_4_you 3 · 0⤊ 0⤋
Start TOMORROW, and start running 1 minute and walking four minutes. Do this for thirty minutes a day for two days. Increase to running 2 and walking 3, and so on. I learned this from Runner's World mag. It worked for me, but I had a little longer to prepare. But the worst thing that can happen is you'll have to walk some of the race ... but start this training, and it will most definitely help good luck!! I love 5K's
2006-08-28 19:31:41 · answer #3 · answered by danika1066 4 · 0⤊ 0⤋
The best way is to start slow and get a good pair of running shoes. You should be able to do the same thing you did when you ran cross country in the beginning of the season. Just remember if you train too hard you will not be able to run in the race when the time comes.
2006-08-28 19:31:22 · answer #4 · answered by grooveface 3 · 0⤊ 0⤋
5k is just a little over 3 miles if you are racing you have no hope of being competitive in 3 weeks if you are doing it for fun just gradually work up to being able to run non stop. Get good shoes and stretch a lot.
2006-08-28 19:28:32 · answer #5 · answered by Steven E 2 · 0⤊ 0⤋
5k is not very far. Measure out this distance in your car and then jog it nice and slowly. Do that every day. Your speed will very gradually increase. No nutrition regime in the world is going to help you in three weeks. The best you can do is make sure you can complete the distance without killing yourself.
2006-08-28 19:33:41 · answer #6 · answered by Bethany 7 · 0⤊ 0⤋
Um. Plan to be slow. Use it as a bench mark for the 5k you run in 3 months after you've lost weight, gained muscle mass and conditioned. Use it as incentive. :)
2006-08-28 19:33:26 · answer #7 · answered by Sylvia M 4 · 0⤊ 0⤋
First you need to train train train, get out practice your running and watch what you eat that is very very important. Train yourself to breathe in through your nose and out through your mouth and pace yourself
good luck god bless
2006-08-28 19:32:04 · answer #8 · answered by margaret 2 · 0⤊ 0⤋
5k is a little long but if you think you can do it just run run run!
2006-08-28 19:48:07 · answer #9 · answered by iThrowStars 2 · 0⤊ 0⤋
you can't...you will risk some serious injury if you try, how about running 1/4 of it then speed walking the rest ?
2006-08-28 19:26:50 · answer #10 · answered by Anonymous · 0⤊ 1⤋