running a 7km race this Sunday, need some help and advice!?

Question

i am a 24 y o male which is slightly overweight (BMI:26). i've registered for a 7km race that would be on this Sunday morning (4days to go) but i haven't trained yet. i have cycled 10km in alternate days for a month before but the last time i jogged was 2 weeks ago and the distance was around 3,4km.

when i was in high school (and 8 kg lighter), i was in the top ten for 10km run. BUT after 7,8 years (+ 8 kg) is it possible for me to train myself in this 4 days to finish the race in time?

any advice, suggestion and help would be much appreciated.

thanks....

thanks for the advice guys! i know it sounds possible to finish the race in time BUT i'm more motivated to finish it with your support!

i've tried to jog 4km this morning and i didn't lost my breath BUT then i realised it is more mental over physical matter to me!

i would try to finish the race without walking but i will slow jog when i am tired during the race (that was my PE teacher told me to do when i was in high school).

another thing, i will try to mark (before the race) any potential runner that is one level fitter than me to be my mark so i will try my best to follow him all through this run. :)

good luck to you J for your 20th marathon! (i hope to enter a marathon in the near future!)

Answer 1

If you can do 3-4 Km run 2 weeks ago, you should be able to struggle through the 7 Km run in 4 days.

However, I mean, STRUGGLE.

Don't expect a good time. Use that as a lesson for the next race - get yourself better prepared. However, don't get frustrated and worried.

You need to do some runs, 2-3 Km for next 2 days, then just walk. Get used to some activities. Don't let the weight worry you. Go out and see if you can do the best.

Try to slow your pace initially to see how you feel. Once you hit that wall, then do walk/run. Tell yourself that you can finish.

If you can:
run 3.5 Km in 12 minutes (at 6 miles/hr)
walk at brisk pace 3.5 Km in 20 minutes (at 3.4 miles/hr)

you can finish the race in 32 minutes. Not a great time, but at least you will finish.

Try your best! Good luck!

Answer 2

No, it is not possible to fully train in four days. You'd probably need a month to do it right. Minimum.

But, you are indeed headed to the starting line. So ... try going about 3K or 4K the next day or two with the walk/run combination. In other words, run at a relaxed pace for a while, stop when you get a little tired and walk, and then run again. Don't go too fast! Save yourself.

I'd use the same formula on Sunday during the race itself. You won't win or finish in the top half, but you'll probably get through it. Just remember to be patient.

And next time, give yourself time to train.

Answer 3

With that amount of time left, I would suggest walking, running, walking, running...Don't even try all out, but learn to pace yourself.
At 24 I was not overweight by a long shot; I was in the Army (had nothing to do with my weight) and could WALK at 10 mph. Don't eat any big meals; don't drink too much, but be sure to drink enough, make up your mind and do it! Give it your best shot!

Answer 4

The above advice is sound and here's a mental tip.

Line up in the back of the pack at the start. That way you won't be demoralized by all the folks passing you.