Is it possible to cut my time? Iam at 3hrs for 8 miles and I need to be at a little less than 2 hrs.?

Question

I have 6 weeks to do this. It is a 13k race. I am overweight but I'm hoping to overcome this with some hard work. I'm trying to walk or walk/run. 26f

Okay... looked at the race details and I have to make it in 2 and 1/2 hrs. So I need to shave about 30-45 inutes off of my time.

Answer 1

I would walk 80% of it. You're talking 9 minute kilometres, or 6.5 km/h.

5km/h is hiking pace.

So, if you can keep a strong, steady walking pace for the entire distance, you should be just over 2 hours. Cut the extra off by jogging maybe 1 minute for every 15 minutes of walking.

To train, I'd recommend lots and lots of walking. Frequency is key, not strength. You cannot injure your muscles by walking for 20 minutes, so go two or more times per day and do 20-60 minutes at a time. Put some hills in there at least once a week. Walk at lunch. Walk to the bus or whatever.

If you're going to walk/run in the race, make sure you practice that in training. Do it for at least 30% of your weekly walk/runs.

Each Sunday, you'll need to build endurance. Walk for 2-3 hours at a really easy pace. Take breaks. Sit down ... it doesn't matter, you just need to get your body used to the distance. You should also lose a bit of weight after a few weeks of these long walks.

If you lack motivation, treat yourself to a new, $120 pair of running shoes. They'll cut a few minutes off your time (more 'bounce') and you'll feel great in them. Get an ipod!

After each walk/run, make sure you replenish your enegry. Don't have sugar ... have a powerbar or cliff bar or a little pasta or something within 30 minutes. Do this to the extreme after long, Sunday sessions.

Stop training completely for the two days before your race. Eat lots and lots of pasta on the day before and try to get lots of sleep.

Oh, and if they mark miles or whatever on the course, calculate the pace you need to be on and memorize it, or write it on your hand or something. You don't want to go too fast in the first half of the race. Each mile will be 15 minutes, so that's easy to remember. If you reach mile #2 in 26 minutes, maybe slow down a tiny bit and conserve your energy.

Drink lots of water in training and during the race. But keep walking ... don't stand around while the clock's running.

Good luck!!

Answer 2

If you have six weeks you have plenty of time. If you haven't already vary your workout. If you do the same thing everytime you practice you will not get better. Try to walk/jog at least half of what you will be doing in the race everyday. Don't just walk on flat surfaces, walk hills too. Don't do the same workout more than 2 days in a row. Your body gets used to doing the same thing and it can relax, you don't want your body to relax. If you have trouble running the whole eight miles then do a walk/run routine. I used to tell myself just one more minute, but when I got passed it would get overwhelming, sometimes you go slower at a slow jog than you would a fast walk. Wear a watch with a stopwatch on it. Run/jog for five minutes then allow yourself to walk for twenty seconds, make sure you walk fast though. During this time you want to put your hands over your head, this expands your chest area making it easier to breathe. You also will want to breathe in through your nose and out through your mouth to slow your breathing down. After the twenty seconds is up time yourself again for five minutes. Repeat this through the race, I would only start this if I got really tired. If you feel strong, then keep running. Don't train the 2 days before a race, allow your muscles time to rest. Eat plenty of pasta those two days and drink gatorade. Don't eat or drink things with a lot of sugar. Good luck!

Answer 3

Practice practice practice. The only way you're going to get better is by running/walking more. Although, a 13k is quite a bit for someone starting out. Maybe you should think about doing some 5ks first. Or you can use some 5ks as part of your training. Don't go for too much too fast. Build yourself up, run every day, and try to run longer each time.

Answer 4

I think we're training for the same race and if you are you have 2.5 hours to complete the race.

I just started running again for this race, and I started out slowly and I'm building up. Try throwing in some hill work or a Fartlek run where you jog and then sprint between two telephone poles, then drop back to a jog.
Good Luck.

Answer 5

A lot can be achieved in 6wks. Instead of walking, try to stay running, and if you get out of breath or get tired, just slow down the pace to a slow jog. Never stop. It's 10x harder to start running again after you've stopped than it would be to run completely through at a slower pace. Just always keep your eyes ahead of you and be focused on a target. If you get the urge to quit or stop, just tell yourself "one more mile" or "one more minute" when that mile/minute is up, say it again "just one more, one more". It's amazing what your body can do when you truly try to push it to its limits. Don't hurt yourself, but remember that you have a goal to achieve. The only person in control is you; so it's up to you to make things happen. Good Luck! I believe in you.

Answer 6

well i guess anything is possible but i dont have anysuggestions other then work out in the gym to loose some weight then start training hard to get two hours you will prolly have to run a decent chunk of it so make sure you can run and well i know i say this alot but if you dont eat fried food and drink soda but water and juice instead that can help a ton

Answer 7

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Answer 8

It's possible
I recommend taking a multi-vitamin pill
Eat lots of fruits, lots of water, routine stuff
Good luck

Answer 9

I certainly think that is possible. That is a mile only every 19 minutes or so.