Hi, I started running for fitness last year. Ran three times a week. About 30 minutes' run a day. I'd like to join a local 5k race in Nov, so I began to run on track a month ago. The fastest time I got so far is 27'54''. A typical time split between laps (12.5 laps) are as below.
9/1/200602'12''02'13''02'15''02'17''02'15''02'18''02'23''02'22''02'22''02'32''02'25''02'22''00'52''
Seems I'm easily short of breath after two laps. Since last week I added interval training - 6x400 with each 400 less than 2 minutes. Still sounds pretty slow when I compare my time with others. Am I training right? Your comments/suggestions are much appreciated. BTW, I'm 1.73 meter tall, weighted 69kg. Almost aged 28. My goal is to finish 5k under 25 minutes in Nov.
2006-09-11 23:10:57 · 4 answers · asked by JoeyL 1 in Health ➔ Diet & Fitness
Lifting weights will not make you faster and your running shoes won't necessarily make you faster either.
You are doing the right thing in adding some interval training. Those 400 meter repeats will definitely teach you to move your legs a bit faster as well as increase your VOMax, which is one area which will improve your 5K times.
I suggest bumping up your mileage and going 4 - 5 times a week. I think you are doing the minimum right now in terms of training. I'd like to see you add one tempo run (2 - 3 miles run at 10K pace after a 1 - 2 mile warmup), your speedwork (intervals), and one long run 5+ miles. The other one or two workouts should be easy runs.
You may also want to play around with doing 800 and 1600 meter repeats. The 400's are sort of sprints (almost), while the 800 / 1600's are definitely gut busters.
Check out http://www.mcmillanrunning.com and their calculator for how fast you should run your tempos / intervals.
It may take some time to take off 3 minutes off your 5K time. It's taken me a better part of a year to go from 21:15's to the low 20's (I am trying to break 20, with a 20:02 personal best).
Good luck.
2006-09-12 00:33:51 · answer #1 · answered by mchenryeddie 5 · 0⤊ 0⤋
27:54 is a really good time for your first try. I run on my highschool cross country team, and a lot of people can barely make that time even after weeks of practice. Speedwork is definitely a must... but so is endurance. You might want to try taking a break from the track and trying your luck on a few long and slow miles (take it easy!), or hills. I think around 24 is a reasonable goal: it means you are running steady 8 minute miles. That might sound slow compared to those speed demons, but most people you meet on the street can barely run a mile... so think of it in context. One of the answers i was reading above mine seemed really thorogh too.. best of luck!
And make sure you know the 5k course you are planning on running.. so you can prepare. Is it in bright sun? hills? flat? etc.
2006-09-12 19:21:55 · answer #2 · answered by runlikeyoustolesomething! <3 2 · 0⤊ 0⤋
try doing weight, use heavy weights to build up strength.
2006-09-12 06:12:50 · answer #3 · answered by jayR12 1 · 0⤊ 1⤋
get lighter better running shoes.
2006-09-12 06:16:35 · answer #4 · answered by Bonsai 2 · 0⤊ 1⤋